CategoriesMotivational Product Review

Thoughts on “Dad Bod”

I think it was a year or two ago when the term “thigh gap” was all the rage.

It seemed I couldn’t log onto any of my social media accounts or peruse the internet without being bombarded by the phrase. The premise was pretty dumb.

Women (not all of them mind you) were transfixed by the notion that a “healthy” or ideal body was dictated by the “gap” between her thighs. If you didn’t have it, you weren’t one of the cool kids. And you were an evil person with no friends.

Countless articles were written and many mind-numbingly, soul-crushing stories were shared on various media outlets describing, in detail, how to achieve this (what I’d like to call) unattainable (pointless?) look.

It set back female fitness 15 years. If not more.

Basically, if Susan B. Anthony were still alive today she would have Sparta kicked CNN, Fox News, The Today Show, YouTube, Tracy Anderson, and every editor of every fitness magazine or website who took this trend seriously.

And now it’s the guys turn.

Introducing “Dad Bod.”

I don’t know how it started or who started it….but it’s equally as annoying as thigh gap.

In short: apparently it’s now “in” to be average; or maybe a better term is “just there.” I guess women prefer non (overly) muscular dudes now.

*shrugs*

If I had to guess, though, it’s not that women prefer non-muscular dudes…they just prefer a guy who’s entire life doesn’t revolve around his training schedule, posting selfie picks from the gym locker room, and/or shitting a gluten free Paleo brick if he eats a brownie on the weekend.

Lets be honest: at the end of the day, what does all of this even mean? Some women prefer bald heads. Some women prefer hairy chests. Some women prefer dudes with abs, others not so much. I’m willing to bet there’s even some women out there who go bat-shit crazy for dudes with a third nipple.

None of it really matters in the end. People like what they like.

But who wants to venture a guess that the “Dad Bod” trend was started by some random guy who’s not remotely muscular; or maybe just really frustrated that he’s spent the past five years in the gym with little to show for his efforts?

It’s like me saying “hey, ladies, don’t mind that guy driving the Porsche. It’s allllllll about the Hyundai Elantra.”

In all seriousness, it’s all good in my book. I don’t care what society tells me is ideal, and I certainly don’t care what people find attractive or what makes them feel like the best version of themselves possible.

If a guy doesn’t want abs or pecs that can cut diamonds, who am I to judge?

Interestingly, it’s kind of eff’ed up that at one end of the spectrum (women) we’re told that the ideal body-type is this more or less unattainable thing that’s highly dictated by genetics and one’s own unique anatomy and anthropometry (and that maybe 1-2% of the population could achieve anyways); and at the other end (men) we’re told “eh, that’s good enough. You’re already there dude.”

Gotta love double-standards.

Putting things into perspective: you’re on a site who’s theme is “because heavy things won’t lift themselves,” so it’s safe to assume you’re someone who’s interested in muscle, looking good neked, and not being average.

My good buddy, Bryan Krahn, wrote an excellent post not too long ago on how to help guys with “Dad-Bod.” You can check it out HERE.

To reiterate my mindset towards the trend (and to steal a line from Bryan):

“For those who don’t know, a “Dad Bod” describes a guy whose body isn’t fat or thin, but somewhere in-between. Physically he’s just like, you know, whatever.

You might assume that I would rail against this movement, say that it’s lame or weak or unmanly.

On the contrary. I think it’s fine. Provided it’s how you want to be.”

There’s really nothing revolutionary with regards to the best approach to fixing “Dad Bod” if that’s something you’re interested in. Dial in your nutrition, don’t eat like an a-hole, train for both strength and hypertrophy, train hard and with intent, and be consistent.

Wash. Rinse. Repeat.

You’ll look like The Rock in no time flat. Or 15-20 years.

I find it’s the whole consistency factor that acts as the monkey-wrench for most trainees. We’re far too impatient and want results now, dammit!

If one’s consistent and puts in the work…almost always good things are bound to happen.

However, lets say you’re there.

You have abs, you have that vein running down the front of your bicep that many guys covet, and you have a posterior chain that would make any person weak in the knees.

But you’re still having a hard time taking things to the next level. You just can’t seem to shed those last 5-10 lbs of fat.

It’s here where things get a little more complicated. It’s at this point where paying attention to the more intricate, finer details – things like macronutrient breakdown, meal timing, hormones (leptin, ghrelin, growth hormone, testosterone, estrogen, cortisol), and varying training parameters enter the picture.

And here’s your answer, and something that will scissor kick “Dad Bod” in the face.

The OMEGA Body Blueprint

My good friend and ambassador to all things sexification and fat loss, John Romaniello, launched his latest project – The OMEGA Body Blueprint– last week. It’s the perfect answer to anyone looking to take their physique to the next echelon of “Dad Bod” pwnage.

Everything you need from both the training AND nutritional side of things is covered. And like I said: if there’s anyone I’d trust with body composition advice, it’s Roman.

The last day of the sale is TODAY,1 May 25th, so act quick before it ends.

Go HERE. You won’t be sorry.

CategoriesProduct Review Program Design

Lets Talk (Over) Conditioning

Today I have a guest post from the one and only (and lovely), Jen Sinkler. It’s a timely post because 1) I’m in Australia and Lisa would kill me if I spent all my free time working and 2) Jen’s just released her updated Lifts Weights Faster 2.0.

I loved the first version when it came out last year; and to be speak candidly, outside of the athletes I train who need more specificity with their conditioning, when it comes to writing conditioning based programming (whether for myself or for my general fitness clientele) I tend to flip through LWF 1.0, find something the fits (10-30 minute workout), and sucktitude follows. But in a good way.

LWF 2.0 is 10x better and Jen has gone out of her way to provide an epic product that I feel is one of the best of its kind.

But that doesn’t come without a brief caution: OVER-conditioning. It’s a topic that Jen discusses below.

Lets Talk (Over) Conditioning

If you’re feeling pressure to make all your workouts the hardest, biggest, and most intense ever or else you’ll end up like this guy, you’re not alone. The go-hard-or-go-home mentality is pervasive, making many people fret worry that if they don’t do a body-crushing session every time they work out, they’ve failed.

In reality, the truth is nearly exactly the opposite. You can still make progress without destroying yourself. In fact, you can make bigger strides, more consistently and for the long term, when you don’t leave it all on the gym floor.

That doesn’t mean take it easy — it just means don’t run your body (and along with it your mind and spirit) into the ground by forcibly pushing past your limits every workout (maybe even any workout). You’ll find that this bod-friendly approach will net you even more positive results in the long run.

CHILL, HONEY BUNNY!

As a culture, we are obsessed with extremes. And maybe we don’t need to be. One of my fellow trainers at The Movement Minneapolis, “Cardigan Mark” Schneider, puts fitness on a spectrum — from ill to athlete.

From a marketing standpoint, the “athlete” end of the spectrum is sexy, but it can come at a high cost, in the form of overuse or acute injuries, chronic wear-and-tear on the body, and amount of time invested.

So let’s flip the script: What can you gain by easing off the gas slightly? Fewer injuries, less stress on the body, and a more sustainable fitness regimen — which is clutch, considering consistency is one of the keys to long-term success. Consider it a huge deposit in the bank for your future self; the you 10 years from now will be eternally grateful that you didn’t empty your account and push your body to the point of injury today.

Not always turning the dial up to 11 will also net you more time, money, and energy. If every workout has a cost, overdrawing our accounts means our bodies simply won’t function well — not ideal if your fitness goals include feeling better, moving better, and living better. A consistent, positive balance will better support your fitness goals.

KEEP IT SHORT AND SWEET

When we talk about conditioning, short, intense-enough sessions are the answer to keeping your account in the black and your fitness on track

A well-structured conditioning circuit will often move you out of the sagittal plane that many of the big movements (such as squats and deadlifts) in by asking you to rotate (or resist rotation), perform more unilateral movements, and crawl, roll, or jump.

You’ll involve different energy systems when you incorporate different levels of intensity by performing a variety of different movements with a spectrum of different tools and weight used. All of it adds up to more adaptation (i.e., progress), and more adaptation equals a stronger, fitter you.

CHECK YOURSELF BEFORE YOU WRECK YOURSELF

So…how do you keep your intensity in check? Easy — monitor how you’re feeling during the circuit.

When a conditioning circuit calls for five rounds, you don’t want to flame out after round three. Don’t push to failure on the repetitions and, if need be, take a longer rest than what is assigned in the workout. In the end, you’ll likely up the number of quality reps performed — and reap the gains from your hard (hard-enough) work — without having to deplete your account to do so.

One last thing! When deciding how hard to workout, consider the sum total of your stress.

Your body can’t differentiate between workout stress and other stress. So if you’re experiencing a lot of heart-rate-raising, cortisol-spiking events in your daily life, take the opportunity to chill and scale back your workouts for a while.

When life quiets down, your workouts can ramp up again. You do the math on who makes more progress: The person who goes hard for 52 minutes or the person who works within their limits for 52 weeks?

READY FOR BETTER RESULTS…FASTER?

If you’re looking to amp up your conditioning in creative and productive ways, I’ve put together a mammoth 181-workout pick-and-choose library called Lift Weights Faster 2.

Complete with a full exercise glossary that includes written descriptions and photographic demonstrations of nearly 270 exercises (from classic moves to more unusual ones — the Jefferson deadlift, anyone?), a video library that includes coaching on 30 of the more technical lifts, 10 challenge-workout videos, plus a dynamic warm-up routine, I’ve combined my training and athletic experience with my long background in magazine publishing to create a clear-cut, easy-to-use resource that you’ll want to turn to all the time.

Every workout is organized by the equipment you have available and how much time you’ve got, with options that last anywhere from five up to 30 minutes.

Lastly, I’d be remiss if I didn’t mention I teamed up with my husband, David Dellanave, to create a strength program companion resource called Get Stronger Faster 2 to help you take your strength level to the next level. This completes the total workout package and helps you get results, faster.

Click below for more information.

Lift Weights Faster 2.0 

Jen Sinkler is a longtime fitness writer for national magazines such as Women’s Health and Men’s Health. A former member of the U.S. national women’s rugby team, she currently trains clients at The Movement Minneapolis. Jen talks fitness, food, happy life and general health topics at her website, www.jensinkler.com.

CategoriesProduct Review Program Design speed training youth sports training

The D’Angelo of Strength and Conditioning?

I’m not bashful when it comes to admitting my weaknesses as a coach. I did it before when I wrote a post not long ago explaining why I don’t include the Olympic lifts into my programs, and I’ll do it again today.

Ready?

Speed and explosive training is not my strong suit.

This is not to imply I don’t include any speed/explosive/movement/agility training with my athletes and clients. I absolutely do! What good is it to have strong athletes who can’t express that strength quickly and/or who move like the Tin Man?

But I’ll be the first to admit that speed training isn’t my strong point as a coach. Kind of like Aquaman being a cool superhero….;o) He can get s*** done, buuuuuuut, you know, he’s Aquaman

Part of the reason is due to my philosophy as a coach. I can’t begin to tell you how many parents walk into Cressey Sports Performance on a weekly basis and wax poetic on how their 13 year old child – who plays on five different AAU baseball teams throughout the year – needs to work on their foot speed and getting faster.

I typically nod my head, play the part of the understanding coach, and quench the parent’s thirst for that “x factor” that’s going to make their kid the next Clayton Kershaw or Mike Trout.

“We’re absolutely going to try to make your kid faster,” I’ll say, “by making him (or her) stronger.”

Silence.

Crickets chirping.

This….is….getting….awwwwwwkward.

I won’t belabor the point here, but needless to say I’ll go into a short spiel explaining that doing a bunch of cute ladder and agility drills won’t make their kid faster because their kid can barely put any force into the ground as it is.

I’ve used the analogy before, but it would be akin to me putting a sweet paint job on a Ford Focus with some spoilers and sick rims, and making look fast….but unless I do something to increase the horse power of the engine it’s pretty much all a giant waste of time.

Lets place a premium on correct movement, building a base of strength and progress from there, mmmm kay?

The other reason speed training isn’t my strong suit is because CSP coach, Greg Robins, has done an amazing job within the last year at revamping our approach to it. He’s more or less taken the reigns on writing all of our off-season “movement days” which incorporates any number of skipping drills, heidens, box jumps, foot work drills, arm/leg action drills, build-ups, and change of direction.

You can get a taste for what that entails HERE.

You still won’t find any of this nonsense, though:

All that said, can I work with a young or intermediate athlete on general sprint mechanics or helping them improve their explosive power? Yes. Can I help an athlete train for the 100M dash in the Olympics? Um, no.

It’s still no excuse on my end to take a back seat and not try to improve myself on the topic.

Lee Taft is one of the most respected speed coaches in the industry. He’s worked with countless numbers of elite athletes and is easily one of the coaches I, along with many other coaches I know, go to when “we” need to up our game with regards to getting athletes faster.

He’s also a coach who’s the strength and conditioning equivalent of the enigmatic R&B singer D’Angelo.

I love D’Angelo. His first album, Brown Sugar, is still one of my favorite albums of all-time. His second album, Voodoo, released five years after his first, again, became an instant classic.

Within that time, he rarely ever gave interviews or released any new material. And then, poof….he seemingly disappeared, making a few cameo appearances here and there on various soundtracks and guest tracks.

15 years later, he just released his latest album, and again….it’s legit. Basically, when D’Angelo releases something you know it’s going to be amazing.

The same can be said for Lee Taft.

See what I just did there? I made a comparison between D’Angelo and Lee Taft. Dammit I’m good.

Now, I don’t mean to insinuate that Lee’s emulated D’Angelo and played the role of reluctant recluse. He’s a prominent player on the Perform Better tour and has always been in the trenches, coaching.

He just doesn’t release a lot of new products (his last was ten years ago).

But when he does……it’s unreal.

Complete Speed Training

Lee’s just released his latest product, Complete Speed Training, his first in a looooong time, and after reviewing it I can say it’s pretty damn awesome.

It gives you a step-by-step breakdown – from the warm-up to the drills themselves – on how to make your athletes (and clients) faster and more agile.

And there’s nothing that’s going to make your eyes bleed.

If you’re a coach who works with athletes or a personal trainer who’s looking to add safe and appropriate progressions to your client’s training repertoire, I’d HIGHLY encourage you to check this out.

It’s on sale through this Friday at midnight, and I can guarantee you don’t want to miss this amazing opportunity to learn from one of the best.

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.

CategoriesExercise Technique Product Review

What’s Your Problem?

Don’t worry I’m not trying to be confrontational or anything.

The title of today’s post is actually the same title as a chapter in the book I just finished, Think Like a Freak by Steven Levitt & Stephen Dubner (AKA:  the same guys who wrote Freakonomics and Superfreakonomics, both of which are fantastic as well.)

The premise of the book is this:  to teach us how to think a bit more productively, more creatively, more rationally – to think, that is, like a Freak.

It’s an informative, unconventional, and entertaining look into our psyche which helps to direct us into a more “forward” way of thinking by guiding us (the reader) through a series of steps to think more like a Freak.  Without giving away too much, some of the steps include:

– Putting away your moral compass.

– Learn to say “I don’t know.” (<— this is huge).

– Learn to persuade people who don’t want to be persuaded.

– In addition to learning the upside of quitting.

As I alluded to above, one of the chapters is titled “What’s Your Problem?,” and in it they discuss, of all things, hot dog eating!

Again, without giving away too much, they go into the story of Takeru Kobayashi (Kobi), and how, back in 2001, he came out of complete obscurity and demolished the record for the Coney Island Hot Dog Eating Contest.

At the time the record was 25 1/8 HDB (hot dog & bun) in twelve minutes.

Kobayashi obliterated the record by scarfing down 50! That’s more than four hot dogs and buns per minute for twelve straight minutes.

As the authors noted, to put this number into perspective:

“The 100-meter sprint record is as of this writing held by Usain Bolt, the Jamaican sprinter at 9.58 seconds.

Even in such a brief race, Bolt often beats his rivals by a few strides; he is widely considered te best sprinter in history.  Before Bolt, the record was 9.74 seconds.

So his improvement was 1.6 percent.

If he had treated that record like Kobayashi treated his, Usain Bolt would have run the 100 meters in about 4.87 seconds, for an average speed of roughly 46 MPH.”

So, how did Kobayashi do it?  He asked the right question(s)!  He redefined the problem he was trying to solve!

Rather than take the same approach as his competitors and ask the question How do I eat more hot dogs?, he asked a different question: How do I make hot dogs easier to eat?

Literally he changed the game.  He came up with his own “technique” where, instead of eating the hot dog IN the bun, he was the first to take the hot dog out of the bun, break them in half, which made them easier to eat (he could fit more in his mouth), and then dip the buns in water afterwards and wolf them down.

Brilliant!

All of this serves as an appropriate, albeit unexpected, segue into how this mindset can be applied to your health and fitness goals.

There are thousands if not millions of people out there embarking on specific goals related to their health or fitness. Some people are interested in fat loss or losing a few inches here or there, while others are interested in deadlifting a bulldozer.

Much like the examples given above, more often than not, the reason why most people end up failing or not making the progress they had hoped for is because they’re approaching the “problem” in the wrong fashion or asking the wrong questions.

I’m a strength guy, so lets use that as an example.

Raise your hand if you’ve been stuck – for months, maybe even years – at a certain number with one of the “big 3” lifts (squat, bench press, deadlift)?

No matter how many books you read, YouTube videos you watch, or Unicorns you pet, you can never seem to get over that hump.

The problem is that you’re stuck and seemingly never making progress. What questions are you asking?  If you’re like most it goes something like this:

– Why can’t I bench press more weight?  When you should be asking, “Is my technique on point?  Maybe I’m making it harder for myself because I’m not arching my back enough?”

– Why can’t I deadlift more weight? When you should be asking, “Maybe the deadlift variation I’ve been using all along isn’t suited for my body-type?”

– Why can’t I squat more weight? When you should be asking, “Maybe my hand position sucks?  Or, maybe I should follow something other than a 5×5 for a stretch?”

There’s a lot to think about and consider, and it’s easy to be overwhelmed and paralyzed by analysis.

Let me ask you this. What do you do when your roof has a hole in it?  You call the roofer. What do you do when it’s time do to your taxes?  You call your accountant.  If there’s something weird, and it don’t look good**, who ya gonna call?  Ghostbusters!!!

Why is it, then, when it comes to health and fitness (especially with regards to specific strength goals), do many people think “they know” and are willing to go about it alone?

The hardest person to train is yourself

This can’t be overstated.

Which is why, if getting stronger or improving your technique on the squat, bench press, and deadlift are a goal of yours, I can’t recommend  The Specialization Success Guide enough.

It’s a collaborative effort between my Cressey Sports Performance colleagues Greg Robins and Eric Cressey designed with the sole intention of answering questions and getting people hella strong.

In it, you’ll find specialization programs for the “Big 3” (squat, bench press, and deadlift) – you get to pick your poison – in addition to detailed videos on coaching cues for each, as well as an extensive video library showcasing all the exercises in the program.

I know this program works because I’ve seen it in action with numerous clients at the facility, and the results people have gotten have been amazing.

So how about nipping this “problem” of yours in the bud, stop asking the wrong questions, and let someone do the thinking for you?  The introductory offer is only going to last for a few days, so it’s best to take advantage of it while you can. Click below for more details.

—-> Building the Big 3 <—-

 ** And no, I’m not referring to that bowl of hummus you left in the back of your fridge for six months! Come on dude, that’s just gross.
CategoriesAssessment Corrective Exercise Product Review

Functional Stability Training for the Upper Body

Eric Cressey and Mike Reinold (otherwise known as Erik Cressnold) released their latest module in their Functional Stability Training series, Functional Stability Training for the Upper Body, yesterday and I’m excited for a few reasons.

1. I’m not going to sit here, blow rainbows up your ass, wax poetic, and say that this product is going to make the industry better…..except that that is exactly what I’m going to do.

This product is going to make the industry better.

I think it goes without saying – especially considering the two who are involved  – that FST for the Upper Body is a baller product that delivers on its promise to offer people a deeper look into the upper extremity and how to effectively assess dysfunction and address it through corrective exercise progressions and strength training.

It’s also gluten-free.  So there’s that.

2.  I have a unique perspective in that I see this stuff every….single…day. What you’ll watch in these videos are the exact assessment protocols and strategies we use at Cressey Performance on a daily basis with our overhead athletes and general population clientele.  It’s an inside-look, if you will.

3.  And, not to be understated, as I’m sure both Eric and Mike strategized this move to help increase their sales, you get to see me with no shirt on for 15 minutes.

I think I just broke the internet……;o)

Functional Stability Training for the Upper Body is on sale now at a low introductory price from today until this Sunday (5/18).  Click the link below for more details and to order.

—-> FST for the Upper Body <—-

CategoriesProduct Review Program Design Strength Training

Pimp Your Program Design

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

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

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

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

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

I liked it.  A lot.

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

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

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

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

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

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

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

For more information you can go HERE.

On that note, enjoy the article!

Pimp Your Program Design

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

Necessary Components

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

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

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

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

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

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

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

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

Balanced Hip Extension Exercise

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

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

Flexed-Range Hip Extension Movements

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

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

Extended Range Hip Extension Movements

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

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

Daily Rowing and Glute Work

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

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

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

Sub-Maximal Training Methods

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

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

Personal Record (PR) Opportunities

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

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

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

Deloading

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

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

Conclusion

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

About the Author

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

 

CategoriesExercise Technique Product Review Strength Training

4 Little Known Tips to Increase Your Squat

Today’s guest post comes from a very good colleague of mine, Jordan Syatt.  Jordan actually interned for us at Cressey Performance a few years ago and since has gone on to do some pretty fantastic things in the industry.

Not only is he one of the more passionate coaches I’ve ever met, but he’s just an awesome human being.  There aren’t many people who are more genuine and gracious than Jordan.

I sincerely mean that.

Oh, and he’s also one strong son-of-a-bitch (no offense to Jordan’s mom.  She’s wonderful, too). My man deadlifts over 3x bodyweight, and he’s also an IPA World Record holder in the squat.

No big deal.

Jordan’s Elite Performance Squat Seminar went on sale this week, and to speak candidly…..it’s awesome. It’s two hours of anything and everything you’d need to know about the squat from someone who knows a thing or two about squatting.

Jordan was nice enough to write up some unique content for the site regarding some (not so common) tips that will help to increase/improve your squat.

Enjoy!

I struggled with the squat for years.

No matter how hard I tried or how much I read, I just couldn’t pin-point which style worked best for me.

To make matters worse, I was beyond confused with the programming aspect. Some coaches were telling me to squat once per week while others told me to squat every day.

I was lost.

As the years went on, though, I eventually figured it out. Following my internships at Westside Barbell and Cressey Performance, I learned not only how to squat but, more importantly, how to adjust my technique and programming based on biomechanics, goals, and preferences.

Fast-forward 3 years and I’m currently an IPA Powerlifting World Record Holder, I raw squat 2.9x bodyweight, and have helped countless lifters improve their squats by hundreds of pounds.

In this article I’m going to share with you four little-known tips to help increase your squat as quickly as possible.

By the end you will understand the squat better than most strength coaches and be armed with four new tips to help you achieve your ultimate strength potential.

1. Drive the Floor Away From You

We’ve all heard popular squat cues like:

“Head back!”

“Chest Up!”

“Knee’s Out!”

Cues like as these are known as internal focus cues because they force the lifter to focus on how the body moves in relation to itself.

While they aren’t completely useless, internal focus cues have been shown to be drastically less effective than their counterparts: external focus cues.

Note from TG:  For those interested, and who want to explore the rabbit hole a bit further, you can check out THIS article I wrote on internal vs. external cues.

Contrary to the former, external focus cues force the lifter to focus on how the body moves in relation to its environment. Take, for example, one of my all-time favorite cues:

“Drive the floor away from you!”

Rather than trying to move your body in relation to itself, this cue allows you to focus on moving your body relative to the environment.

On paper it might seem arbitrary, but research has consistently found external focus cues to be drastically more effective than cues with an internal focus.

So what does this mean for you?

When squatting, think about driving the floor away from yourself as hard and fast as humanly possible.

Don’t think about pushing into the ground or pressing as hard as possible.

Instead, try to push the floor away from you so forcefully that you leave a foot-print in the ground.

2. Nix the Box Squat

The box squat is overrated.

It’s great for geared lifters and doubles as a fantastic teaching tool but for intermediate & advanced raw lifters it’s a waste of time.

With my Westside background I know I’ll get a lot of flak for this but, in my experience, the box squat will not only do nothing to improve your squat…it will actually de-train it.

First and foremost, sitting on a box takes the stretch reflex out of the equation. While geared lifters don’t need to worry about this, raw lifters depend on the stretch shortening cycle (SSC) to rebound safely and explosively out of the hole.

Second, box squatting often changes the mechanics of the lift. Since geared lifters predominantly depend on the posterior chain (hamstrings, glutes, erectors), sitting back to a box is in their best interest. For raw lifters, however, it’s of the utmost importance to squat using a more knee-dominant approach that includes the quads. When performing box squats, though, most lifters focus entirely too much on maintaining a vertical tibia which reduces quad involvement and makes it less specific to raw squatting.

Plain and simple, if you aren’t a beginner and/or a geared lifter…nix the box squat.

3. Grip the Bar As Hard as Humanly Possible

Try it.

Next time you un-rack the bar and let it sink into your traps I want you to grip the bar as hard as you possibly can.

Tony has a great cue for this which works extremely well: “Try to melt the bar in your hands.”

^^^ Yep, I do use that one a lot.

Dean Somerset uses another good one: “Squeeze the bar so hard it oozes through your fingers like play dough.”

I’m more of a simpleton and stick with “Choke the bar,” but they all work.

Regardless of which cue you use, I guarantee if you squeeze the bar as hard as you possibly can you’ll immediately squat more weight.

Don’t believe me?

Give it a shot. I’ll be the guy laughing in the back of the gym saying “hate to say I told ya so!” even though I really love saying it.

4. Grip the Floor with Your Feet

Many powerlifters and coaches advocate squatting with all of your bodyweight centered directly under the heels. Some lifters take this to such an extreme that they literally pick all of their toes off the floor and visibly rock backwards to make sure they’re only on the heels.

I think that’s excessive.

While it’s important to keep some weight on the heels, it’s also important to create a stable base of support through using what’s called an “active foot.”

Watch this short clip to see what I mean:  CLICK ME!

As you saw in the video, an active foot only works if your bodyweight is centered on three points of contact: the knuckle under the big toe, the knuckle under the pinky toe, and the heel. This creates a tri-pod, of sorts, from which you can “grip the floor” with your feet.

To grip the floor, imagine centering your weight on the tripod while trying to pinch the floor in the middle of each foot. Done properly, you’ll stimulate the nerves of the feet while improving overall foot position to give you a stable base of support off of which you can squat more weight.

Wrapping Up

I hope you enjoyed this article and were able to take away some valuable information.

If you’re still looking for more information to improve your (or your clients) squat performance, my Elite Performance Squat Seminar covers all the topics mentioned above in more detail…..and then some!

In just under 2 hours I cover everything including:

  • Self Assessment and Correction
  • Technique Analysis
  • Progressions and Variations
  • Programming Considerations
  • And much more!

I legitimately cover every single thing you could ever want to know (and then some) related to the squat.

The best part?

For this week only the seminar is on sale for just $29! The sale only lasts until Friday (2/21) at midnight at which point the price will nearly double so if you really want to learn the secrets behind optimal squat performance don’t miss out – download your copy today!

Never Minimal. Never Maximal. Always Optimal.

CategoriesProduct Review

4 Reasons to Join My Premium Workout Group

Since it’s launch earlier this week I’ve had several people contact me to ask one simple question:  “How is the Tony Gentilcore Premium Workout Group different from any other product on the internet?”

It’s a very fair question, and I wanted to take several moments to answer it as thoroughly as possible.

Since it’s one of the first things that came up, I want to first address the elephant standing in the room.

Distance coaching has its flaws.

The obvious strike against it being I can’t be there to directly assess each participant for specific imbalances that may exist, nor take into account any specific injuries – past or present – that may throw a monkey wrench into things or impede progress.

To that end, writing an individualized program – something we do for every person who comes to Cressey Performance and something I do for whomever hires me through my distance coaching program on my website – for a massive number of people just isn’t realistic.  I wish there was some way to clone myself so that it could be possible, but unfortunately compromises have to be made.

Still, I think what most people are looking for in a program is structure and for someone to just tell them what to do.  Better still:  to be part of a group of people who are “in it” together to support and encourage one another. Part of what I feel makes CrossFit so successful is the sense of camaraderie they instill amongst their members.

Now, I am in NO way saying this program is close to CrossFit – there’s actually logic to how I write a program . But I’d be lying if I said there weren’t any limitations.  It’s just the way it is.  I’m just being honest.

That said, there are still plenty of reasons to join and why I feel it’s a good fit for many people.

1.  Access

99.999% (give or take a few thousandths of a percentage point) of the population will never have the opportunity to train with me or know what it’s like to follow a program that I have written.

I’m not here to brag, but I’m good at what I do.  I’ve been training people for over ten years and I co-founded one of the best training facilities in North America (if not the world).

Quite literally, for most, this Workout Group is the closest they’ll ever get to training with me or at Cressey Performance without actually having me by their side or actually traveling to Hudson, MA.

The way I see it:  this is a great opportunity to leverage my experiences as a coach and to allow people access to me. Here I’ll be able to show people – albeit not in an ideal setting – what it’s like to follow a balanced, well-structured, properly progressed program that will help then get stronger, move better, look better, and (probably) be able to win a street fight.

But don’t take me word on that.

2.  Price

The fact of the matter is:  a lot of people can’t afford personal training.  It’s not uncommon for commercial gyms to charge upwards of $70, $80, $90, and even higher for personal training services.  And that’s PER session. Even then you’re not guaranteed you’ll be paired with someone who knows what they’re doing.

Don’t get me wrong:  there are plenty of awesome trainers out there who are well worth the investment, but those are few and far between.

Bootcamps, boutique gyms which offer group classes, and semi-private training are generally more affordable, but still not cheap.

For what mounts to $1 per day, or $2-$2.50 per workout, you can have me in your corner guiding you along the way.

And you KNOW – especially if you frequent this site often – you’re going to get top-notch, quality content.

3.  Tech Features

I can’t discuss technology without tossing a shout-out to Kip from Napoleon Dynamite

Compared to the typical PDF format of most fitness products, the TG Premium Group has its perks.

– For starters the WeightTraining.com App makes following and logging your workouts a breeze.  Using your iPhone, iPod, iPad, or iTouch, you can log your workout as you perform them in the gym.

NOTE: the app will be available for Android users in April.

– What’s more the app allows you to format your workouts accordingly based off your schedule.

 And on top of that you’ll automatically receive email reminders to remind you to get your butt to the gym!

– And you don’t need the app to enjoy many of the other comforts that come with the site.  There’s an extensive video database that’s available to you as well.  Each program will come with videos which demonstrate proper technique for each exercise.  And, as I noted earlier this week, I’ll be posting unique video content on assessment, exercise technique, favorite recipes (<— not kidding), and I may discuss possible Star Wars plots (<— again, not kidding) every month.

Check out yesterday’s blog on front squats for a prime example.

4. Invite Your Friends!

One of the keys to succeeding in anything is to have a support system in place.

Want to do well in school – have a support system.

Want to do well at work – support system.

Want to kick-ass in World of War Craft – you got, support system!

WeightTraining.com is a community in of itself that’s designed to be INTERACTIVE and offer support…….and my group is no different.

What better way to keep you on task than to invite your friends to participate so you can suffer train together, encourage each other, and possibly talk a little smack?

Special Incentive

The first THREE people who sign up TODAY (1/22/14) will be invited to “hang out” with me during a Google Hangout in the near future where we can discuss the ins and outs of the program, any concerns or questions you may have about the program, any fitness related questions in general, and/or who our favorite characters are from The Hobbit.  It’s all fair game.

For more information and to register click the link below:

—> Click Me You Sexy Beast <—

CategoriesMotivational Product Review

One of the Best Pieces of Advice I Ever Received (at the Gym)

I think every guy (and maybe girls too, I’m not sure) who has ever stepped foot in a gym has that one memory of starting out and being lucky enough to be taken under the wing of someone else.

Someone to show them the ropes, guide them, steer them away from the Smith machine.  Or, as Rod Tidwell from the movie Jerry Maguire would say, “be their ambassador of Quan.”

I had that guy back in the day when I first started working out at my local town fitness center.  His name was Joe, he was ginormous, and he just so happened to be one of the local sheriffs.

Every afternoon when I showed up to workout – I didn’t call it training back then – Joe would be there as well hoisting god-knows-how-much-weight, and I’d be in awe of him.

I didn’t have the courage to approach or talk to Joe right out of the gate to ask for advice partly because I was a scrawny, shy kid…..but mostly because I didn’t want him to eat me.

Soon enough, after a few weeks – maybe even months – I built what could be labeled as some semblance of a rapport with Joe, and I started peppering him with questions.

How much do you bench?

How often should I workout?

How much protein should I eat?

Who would win in an arm-wrestling match:  you or a tank?

Do you know Arnold?

Joe was always more than accommodating, answering my questions with equal parts mentor saavy and what I have to imagine was a smidgeon of eye rolling.

I remember he told me that one of his rituals was to toss in a raw egg whites into his protein shakes every night. Much to my mother’s chagrin I dutifully obliged.

He could have told me to put banana peels and unicorn tears into my shake and I would have done it.

More cogent to today’s conversation, however, was a piece of advice that Joe shared with me which stuck for a loooooooong time.  It’s something that he took seriously and made it a point to make sure that I treated it in the same fashion.  No BS.

And that was to always, no matter what, keep a training journal.

 “It’s going to serve as your bible,” he said.  “Use it, refer to it, never go to the gym without it.”

And I did.  I wrote down all my workouts with a pen or pencil, meticulously kept track of sets and reps, and would oftentimes jot down notes to myself as feedback.

In more ways than one, and as silly as it sounds, it was one of my best friends.  A sort of diary if you of blood, sweat, failure, and PRs.

One time, during a grueling deadlift session, I even taped a callous that ripped off my hand to that day’s training page.

I have no doubts that keeping and maintaining a training journal was what allowed me to continuously make progress in my teens through my twenties, and even now.

To this day I still have a pile of training notebooks tucked away in a box somewhere here in my apartment as well as at my parent’s house.

And while I don’t have one right in front of me, it’s fair to say that a typical passage would look something along the lines of this:

Here’s one from August 17, 2003

A1.  Bench Press 5×5: 205×5, 215×5, 225×5, 225×4, 225×3
A2.  Stretch Something (hahahaha, yeah right!)

B1.  Flat Bench DB Press 3×10: 70×10, 70×10, 70×10
B2.  I’m sad I’m not deadlifting today.

C1.  Chest Supported Row 4×8: 90×8, 90×8, 90×8, 90×8
C2.  Decline Bench EZ Bar Skull-Crusher 3×12: 60×12,60×12,60×12

*** Note to self:  don’t forget to set the DVR to record Alias tonight.  OMG Jennifer Garner is so hot.  I swear to god if Sydney and Michael don’t hook up soon I’m going to go crazy!

Oh, also, call mom.

D.  Bicep Curls 3x infinity – damn, you’re gunny.

Of course with the advent of technology and given that today’s world is almost entirely digital the era of the training journal has slowly died a slow death.

But that’s not necessarily a bad thing.  Technology – more or less – makes our lives easier.  I’m not going to go into the moral arguments that could be made with that statement, but lets just keep things nice a rosy and just run with it.

Introducing the WeightTraining.com App!

This is an instance where technology really amazes me. Many of you may recall my affiliation with the peeps over at WeightTraining.com, and if not, either way I’m really excited to announce the release of their FREE iOS 2.0 App.

What’s the Deal?

Beginners can have instant access to hundreds of pre-made trainer-approved workout plans, with a variety of  fitness goals to choose from. Our database of over 2,000 exercises includes demonstration videos, step-by-step instructions, and tips to help take the guesswork out of exercise technique and make for a safer time at the gym and better results over time.

Experienced lifters can build their own workouts with a quick exercise search and input their time, distance, and sets / reps as needed. Both exercises and workouts can be saved as Favorites for even easier access in subsequent workouts. The logger will also update with suggestions based on past workouts.

Set specific goals, visualize your progress, and optimize your workouts to improve your health in 2014!

Here’s Your Chance to Win a TRX System

Now here’s the cool part.  On top of all the cool give-aways and promotions that WT.com is promoting, they’ve partnered with me and my “community” to help sweeten the pot.

Here’s what you have to do.

In order to be entered into the app release giveaway, you must complete the following: 

1. Download the FREE WeightTraining.com app or you can go to Apple directly and download it HERE.

2. Log a workout on January 6th (<– THAT’s TODAY!!!!)

EDIT:  To say that the giveaway has been extended THROUGH TUESDAY, Jan. 7th!

3. Tweet your logged workout to @TonyGentilcore1 (Twitter) or Facebook share your workout with the hashtag #TonyGentilcore on January 6th (<– Again, THAT’s TODAY, Monday, Jan. 6th).

Winners will be randomly selected on January 8th!!!!.

And that’s it.  Rock on and happy lifting!