CategoriesProduct Review Program Design Strength Training

A Deadlift 3 Times Per Week Program

It’s rare that I post anything on the weekend, but when I do you know it’s kind of a big deal.  Today I’ve got a special guest post from Dave Dellanave, author of the brand spankin new resource (and arguably the best title for a book, like ever) Off the Floor: A Manual for Deadlift Domination.

Admit it. As soon as you read the title of this post you were thinking “No way.” The deadlift is a lift you perform once per week, if that. It’s too taxing on the CNS and there’s just no way your lower back can handle deadlifting that often. Plus, your hands would probably get torn to shreds, and your gym would kick you out for dropping a heavy bar over and over again every time you come in to lift.

Right?

Is everything evil we’ve been told about frequent deadlifting true? People often say the same thing about squatting, and many authors have dispelled and debunked that myth, including our gracious host, Tony.

What I’d like to do here is convince you that if you like deadlifting, it’s more than okay to deadlift more frequently, and you stand to gain tremendously from it. Here are a few reasons I deadlift as often as I do, and I think you should, too:

  • There aren’t many ways to work more muscles than the deadlift. From your hands up to your neck, down your entire back to your calves, and back up the fronts of your legs and your abs, almost every muscle in your body is working during a deadlift. Maybe the only thing it doesn’t develop impressively is your chest. (But who cares about chest muscles when you’ve got a massive back?)
  • Picking up heavy things is an essential life movement. It’s unlikely that a single day goes by that you don’t pick something up. When the time comes to lift something heavy, it’s pretty awesome to not even have to think twice about it because you know it’s a fraction of your deadlift.

  • Having a big deadlift is like having a cheat code for every lift in the gym. I will be the first to tell you I am an embarrassing hack when it comes to the Olympic lifts, the snatch and the clean and jerk. Yet I can snatch over my bodyweight, and I can clean over 275 pounds, simply because I can cheat with my strength. I won’t be competing at the next Olympic Games, to be sure, but it’s not a bad start from next to nothing. My point is, relative to a triple-bodyweight deadlift, most other things in the gym become easier to achieve.
  • Let’s be honest, nothing is more awesome than taking a heavy bar in your hands and standing up with it like all that is man.

Fortunately, I don’t think I have too much of a tough sell to convince you, a reader of Tony’s site, that deadlifting is awesome. So how can you do it more often?

As I mentioned initially, most programs involve deadlifting once per week with very low sets and reps at a high percentage of your max. For good reason, as well, since it is true that unless you’re very, very new to lifting and very weak, you’re not going to be able to deadlift heavy three times per week. At least, not for very long before you run out of steam. To pull off that frequency, you’ll need a little more creativity and variety. Here’s what I suggest:

  • Day 1:  Heavy, low-rep deadlifts. This looks like your typical deadlift programming, with your favorite deadlift variation performed at a high intensity (meaning percentage of max, not turning up the music and getting slapped before you lift) for 1 to 5 reps and a few heavy working sets.

  • Day 2: Grip deadlifts. Picking up anything heavy off the ground is a deadlift. To cut down the absolute amount of weight lifted, make it hard to hold on to. An extra-thick bar or a pinch lifting block is a great way to do that. Since your hands are going to be the limiting factor here, it’s going to be awfully hard to do too much, so feel free to crank up the volume.
  • Day 3: Light technique or speed. This is your chance to amp up the volume because you’ve dialed down the intensity. At a lighter weight you can either do a lot more reps to hone your technique, use as much speed as possible to improve your rate of force development, or both. At first you will require a fair amount of recovery from higher-volume deadlifting, but in a few weeks you’ll be surprised at how little recovery you actually need and how much work you can get in without affecting your heavy days. If you’re on a M-W-F lifting schedule, you’re probably wondering how it would go to lift heavy on Monday after doing a ton of deadlifts on Friday. Again, you’ll be surprised at how little it affects you negatively, and how it can even improve your heavy days.

This is, in a nutshell, is the program I lay out in my book Off The Floor.

Of course, to round out the program you’ll want to fill in any gaps with appropriate accessory exercises, but this should give you a great starting point. If you love deadlifting even half as much as I do, you’ll get your fix as often as you can handle by deadlifting three (or more) times per week.

Sometimes beliefs, even unfounded ones, can be very limiting. I’ve found, through my own experience and helping people improve their own deadlifts, that not only can you get away with deadlifting often but it’ll do exactly what you want it to do: make you stronger, put more muscle on your body, and up your deadlift numbers.

Looking for more insights like these on the deadlift – as well as a great program to help you improve your pull?  Be sure to check out Dave’s new product, Off the Floor: A Manual for Deadlift Domination, which is on sale at a great price until Saturday (Sept. 7th) at midnight. 

I read it one sitting last weekend while snuggling on the couch in a blankie, and literally had to resist the urge to hop in my car to drive to the facility right then and there to go train.  It’s awesome.

If I were you I’d act quickly, because the price increase 50% by midnight tonight.

About the Author

David Dellanave is a lifter, coach, and owner of The Movement Minneapolis in the Twin Cities. He implements biofeedback techniques, teaching his clients, ranging from athletes to general population, to truly understand what their bodies are telling them. He writes articles to make you stronger, look better naked, and definitely deadlift more at http://www.dellanave.com/.

Twitter: http://twitter.com/ddn

Facebook: http://facebook.com/movementminneapolis

 

CategoriesProduct Review Strength Training

Five Reasons Everyone Should Train Like an Athlete

In light of his brand spankin new product being released today – Bulletproof Athlete – Mike Robertson was kind enough to jot down a few words and underline a few reasons why everyone (yes, even YOU) should take some time out of his or her’s training year to become more athletic.

Offhandedly I myself have been placing a bit more of an emphasis on “athletic” training in my own workouts and I can attest to how great I feel and the results I’m seeing in the weight room.

But this isn’t about me.  Mike’s spent a good 1.5 years tweaking, poking, prodding, and experimenting to bring this project to fruition and I can say with full confidence (and as someone who’s read it) it’s A to the wesome.

Not to play brown noser or anything but it includes 16-weeks of programming, three programs for one price, a 160+ video database, and weekly nutrition and recovery challenges.

All for the bargain price of $97.

And on that note I’m going to allow Mike to take it from here. It’s always a treat to have Mike share his knowledge on this site, I hope you feel the same.

Enjoy!

Training like an athlete is awesome.

While I’m a powerlifter at heart, I’m also a life-long athlete. I love the competitive nature of sports, but I think there’s something even more basic to it than that.

When you train for sports, you feel like an athlete. This feeling is indescribable. You just feel lean, athletic and strong.

So whether you’re a lifelong athlete or someone that thinks training like an athlete sounds cool, I’m here to sway your decision.

Here are five reasons you (yes YOU!) should train like an athlete, even if it’s one for a couple of months every year.

#1 – You’re More Well-Rounded

The first reason you should train like an athlete is simple:

If you’re an athlete, you need a balance of physical qualities to be successful.

The fact that you can deadlift 500 pounds means nothing if you’re slow as molasses, have the cardio of a sloth, or the mobility of a stone golem.

Think about the best athletes in the world: They are strong, fast, explosive, and have the energy system development to go for days on end.

Sounds pretty awesome, doesn’t it?

While I’m all for strength, it’s just one piece of the athletic puzzle.

If you take a step back and train in a more well-rounded manner for a few months, I have no idea you’ll love how you look and feel.

#2 – Power Training is Fun (and Awesome!)

I’d put cash money on the fact that everyone reading this likes getting stronger.

Virtual high-five right there – you kick ass.

But you know what’s really cool? Adding a little power training into the mix.

I don’t care if you want to do the Olympic lifts, jump, sprint, throw med balls, or just do the most ballistic version of “The Carlton” known to man. If you’ve got an awesome base of strength, why not spend time on a yearly basis to convert that strength into power?

To further my point, there’s more and more research out there that leads us to believe that power is one of the first physical qualities we lose as we age.

By all means, spend the bulk of your time every year getting bigger, leaner and stronger. But take 3-4 months every year and dedicate that time to power training.

You can thank me when you’re 80!

#3 – Planned EST is Important

Let’s think about how most people plan their energy system training (EST).

“Well I’m here, and I just lifted heavy things. Now what do I do?”

And there are basically two options:

1 – “Meh, I’m tired. I’m going to go to Chipotle and crush a bowl with triple meat,” or

2 – “Sure I’ll do some EST today. You know, just to preserve my sexy.”

So in reality, there is no plan. It comes down to if you have the time/energy to do it, and even if you do, it’s not planned or periodized.

Imagine if you treated your strength training sessions like that. How successful do you think you’d be?

Instead, start planning your EST just as you would your strength training. Have times of higher volume and lesser intensity.

Then flip flop it, and get aggressive with intensity while backing off the volume.

It’s not rocket science, but actually taking the time to plan your EST and integrate it with a sound strength-training program can take your performance and physique to the next level.

#4 – Variety is the Spice of Life

If you do anything for an extended period of time, it can start to wear on you, both mentally and physically.

In late 2010, I did the math and realized I had been pushing the max strength envelope for close to 10 years.

Now some of the seasoned powerfliting vets hear that number and roll their eyes. But when I got into the sport of powerlifting, I had no intentions of being a lifer.

But here I stood 10 years in, and while I wasn’t beat up by powerlifting standards, I had my share of little aches and pains that were holding back by performance.

When I switched things up completely and focused on athletic development, the results were nothing less than amazing.

First off, training was actually fun. I love lifting heavy things as much as the next guy, but that training can wear on you mentally.

Instead of feeling tired and lethargic walking into the gym, I came into each day fresh and ready to train.

When I backed off the loading just a bit and cleaned up my movement (and regained athleticism), all of the little aches and pains just faded away as well.

So this was pretty cool – I was enjoying training again, I didn’t feel beat up, and I looked and felt more athletic.

But you want to know the really cool part? Here goes…

#5 – You’re Stronger Going Back

Let’s say you take a break from the heavy weights for 1-2 months, and then slowly ease yourself back in.

But now you’re armed with a better movement foundation and a more healthy and resilient body.

You know what happens?

When you re-focus your efforts on squatting and deadlifting with weights the size of compact cars, you actually end up far stronger!

Case and point – after I ran through my athletic development cycle, I ran a powerlifting cycle and lifted in a meet.

In that meet, I hit an all-time PR in the deadlift of 545, which gave me my first ever 3x body weight deadlift. I also hit a PR in the squat at that lighter weight class.

So while I’m sure you’re worried about getting weaker, that’s only a short-term thing. When you back to lifting heavy things with better mobility, a more athletic body, and improved technique, you will absolutely crush your old PR’s.

Summary

I don’t know about you, but I’m torn between two loves in my lifting career:

1 – Training for max strength, and

2 – Training like an athlete.

In my case, I’m going to get the best of both worlds. Every year from here on out, I’m going to spend 3-4 months focusing on maintaining and improving my athleticism.

And if you’d like to join me, be sure to check out my Bulletproof Athlete program. It covers all of the bases in your training, and I guarantee you’ll love the program.

—> Click Me (That Tickles) <—

CategoriesProduct Review Rehab/Prehab

Post Rehab Essentials 2.0: An Inside Look

For most of you who read this blog on a regular basis, I don’t really need to introduce Dean Somerset.  The man is quickly climbing the “kind of a big deal” ladder in the fitness community, and has really gained a reputation for being one of the brightest minds in the industry.

For those who aren’t familiar, here’s a brief introduction:

1.  He’s a strength coach as well as the Medical & Rehabilitation coordinator at World Health, located in Edmonton, Alberta.

2.  He’s a regular contributing author on T-Nation.com, as well as writes a pretty kick-ass blog HERE.

3.  He’s the co-contributor to several DVD compilations such the Muscles Imbalances Revealed series (both the lower and upper body versions), as well as the Spinal Health and Core Training Seminar of which I was part of as well.

4.  He can deadlift in the mid-400s (and 500 is just around the corner).

5.  His wife, Lindsay, is an accomplished tri-athlete and has recently qualified for world competition over in Europe!

6.  He owns two dogs, and loves rainbows.

Okay, I made the rainbow part up. But come on: I had to bust his chops in some way.

Dean just released his brand spankin new product, Post Rehab Essentials 2.o today, and I wanted to give people more of an inside scoop as to what to expect from it.

Unlike most sequels, which suck (yeah, I’m talking to you The Hangover Part II), PRE 2.0 really takes the information offered in the first edition and takes it to another level.

Speaking candidly, I’ve only just started to watch the videos myself, but from what I’ve seen thus far – I’m pumped that this information is going to be making its rounds.  It’s undoubtedly going to make people (and the industry as a whole) better!

I can’t even begin to tell you how much I was nodding my head in agreement as I was watching the first section. It got to the point where I was high-fiving my computer screen.

Nevertheless, below is a candid interview that Dean and I did the other day which, outside of discussing the product itself, is chock full of knowledge bombs in of itself.

Enjoy!

TG: Dean! Okay, lets cut to the chase:  I know you’re an Oilers fan, but they unfortunately didn’t make it to the playoffs.  Are there any teams left on the docket that you’re rooting for?

Side Note for a little TG Trivia: I for one, have never been to an NHL hockey game, and while the Bruins are still in the chase, sadly, the only time I’ve ever stepped foot in TD Garden (where both the Bruins and Celtics play) was for a live Star Wars in Concert event.

Literally there was a live orchestra playing music from Star Wars with a giant screen playing scenes from all the movies in the background.  Upping he geek-factor ante, Anthony Daniels (who plays C3PO in all the films) was there in person narrating the event.

Too, Lisa dressed her hair up in Princess Leia “buns,” and we had our picture taken with a live StormTrooper.

It was pretty much the greatest day in my life. True story.

DS:  Funny enough, I’m probably one of the very few Canadians who not only doesn’t play hockey but never even learned how to skate. I only started watching hockey a few years ago and didn’t even know what offside was until 2010.

That being said, I do watch the Oilers when they play because it gives some good water cooler talk while I’m training clients. Plus, I may or may not be eventually working with them directly in the coming seasons, and recently had a chance to do all the exit testing on the entire team for this current season, which was pretty cool.

I just want a Canadian team to win so that Montreal has something less to cheer about as they were the last Canadian team to win the cup back in 1994 (I think).

TG:  So, I was a huge fan of the first edition of Post Rehab Essentials, and I really felt it was a product that helped me better understand the assessment process as well as hone my programming writing skills. Like a ninja.

First off:  what was the impetus behind releasing a second, more awesomer version?

What does this version contain that the other didn’t?

And Secondly:  what do “we” actually mean when we use the term “post rehab?”

DS: Awesome questions. Much like you, I train people all day long and do things like writing and blogs on the side. I try to stay up on research as much as possible given the number of hours in a day, and try to view my own clientele as a cross section of average people, in which I can test to see if certain things provide better benefits or worse.

If something doesn’t seem to hold up across the board, I toss it out. If it’s something that’s universally effective for the vast majority of my clients, I continue to use it. When I put out the first version, my thinking of how the body worked was in one place. This current version represents the refinement of those thought process and includes a broader implementation of the concepts instead of spending as much time talking about the theory and anatomy.

That’s still there, but I wanted to make this more of a hands-on version.

For your second part, post rehab essentially means once you’ve received medical contact and have been cleared to begin a workout program in a guided setting.

Think of if you go into a chiropractor with a really sore back. They crack you, and send you out. You go into the gym not knowing whether you can do your favourite exercise program of high volume leg presses, stiff leg deadlifts and elbow to knee crunches.

What do you do? You find someone who has gone through Post Rehab Essentials V.2.0 to make sure they have tools to work with that won’t cause them to become a walking bag of fail.

TG:  Since this is a product that’s targeted towards personal trainers and coaches (and for those who are just fitness nerds in general), where do you feel most tend to miss the boat with regards to writing effective programming?

DS: Another great question. I feel that trainers have forgotten how to coach. We’re more concerned with giving the exercise than teaching the client how to do it properly. Stu McGill has said there’s no bad exercise for the spine, just contraindicated ones for the specific individual, and even then every exercise is bad if done incorrectly.

This video series brings back the coaching aspect to training and helps you understand how to get someone out of a poor spinal position with their exercises, how to hip hinge, what it means when their shoulders shrug into their ears, and how to fix that. These simple fixes can represent about 90% of every training program.

Correct exercise is corrective in nature.

TG:  OMG!!  Yes!!!  I couldn’t have said that better myself.  Whenever we start with a new intern class almost always they want to dive into assessment on day #1.  Much like you I’m under the mindset that they need to LEARN HOW TO COACH, and do it well, before we start discussing the finer points like assessing hip IR/ER or discussing the differences between flexion vs. extension based back pain.

One of the main points you covered in PRE 2.0 that really hit home for me is the whole concept of protective tension.  Put another way: people aren’t nearly as “tight” and stiff as they think more as they’re actually just really, and I mean REALLY unstable.

Can you kinda give everyone a Cliff Notes/Laymen’s terms synopsis of this whole phenomena?

DS: Muscles are pretty dumb creatures. They’re the slave of the nervous system, and if the brain says to contract, they will. If it doesn’t say to contract, they won’t. It’s really that simple. If you have a muscle that is constantly “tight” and won’t release no matter how much work you do to it with respect to stretching or SMR work, you may need to ask why it’s tight in the first place. Typically it’s trying to provide some form of stability for another area that isn’t being held tight enough.

Think of the hip flexors as a classic example. I’ve found that when people who have chronically tight hip flexors, they also tend to have very unstable spines coupled with weak abs. The same thing goes for tight posterior hips and lateral core stability.

Note from TG:  For those looking for a cool demonstration of what we’re talking about, I’d HIGHLY encourage you to watch the video below.  It’s eleven or so minutes that will blow your mind.

TG: Breathing and breathing patterns are all the rage in the industry nowadays.  I’ll admit that we use a fair share of them at Cressey Performance and that we find there’s a TON of efficacy for their implementation.

I’ve seen firsthand the kind of voo-doo magic that breathing drills and diaphragmatic correction can have on many common injuries and dysfunctions.  

What do you feel are the major benefits/take-aways that most people can gain from paying more attention to them?

DS: Core stability comes from the interplay of the pelvic floor, diaphragm, obliques, rectus abdominis, and multifidus (plus quadratus lumborum, but who’s counting). When you want to have a stable spine to lift stupidly heavy things, having the ability to squeeze your core tight between these structures is incredibly important. Likewise, recovering from hard workouts comes down to breathing through your entire lung deeply, rather than just shallow breathing through your upper ribs and shoulders.

The shoulders hang off the ribs. If there’s any issue with the ribs, the shoulders will be directly involved, meaning potential shoulder issues could have their roots in faulty breathing mechanics. People with low back pain breathe in a very guarded manner, which affects their core stability in a negative way. People with hip issues tend to be back breathers, forgetting how to get their diaphragm going. You picking up what I’m putting down yet??

Endurance athletes benefit the most from breathing work as that’s their gas tank. If I can get a runner to do a breathing exercise and it means their threshold speed goes up by a half mile an hour (true story) with no other intervention, it’s pretty important. I’ve had people breathe for 5 minutes and double their squat depth.

Breathing effects everything you try to affect.

TG: You also cover core training and what that actually means.  So, what does the word “core” mean to you?

DS: You mean teh abz?? In reality, core training is pretty simple. Make the core reactive so that it can contract really hard and make the spine stiff and strong, and then train it to pulse on and off.

Think of a baseball pitch.

The windup really doesn’t involve a lot of max core contraction. But at a certain point, the core has to brace incredibly tight, incredibly quick, and then turn down the tension at another point of the follow through so as to generate a whip effect. If the core was simply tense the entire time, you wouldn’t get any whip, and you would most likely throw molases off the mound instead of heat.

Likewise, with people who have a history of back pain, they has a defect in the ability to generate tension through their core and brace their spine, and then create a hip movement or a shoulder movement to propel stuff into or through other stuff. They tend to either hold on to tension too long or not generate tension quick enough to get stabile to control the spine during movement. It’s sort of like watching Lindsay Lohan walk down the street.

Core training typically involves learning how to brace the core in a neutral spine position, then getting them to control that neutral spine while either creating movement in other joints or resisting forces being applied to their body that try to push them out of neutral spine. Once they can do that, we can start looking to hit up things like heavy deadlifts, backflips, and cutting off that truck full of gun lovers on the free way.

The End

And there you have it folks. Post Rehab Essentials v. 2.0 is on sale for this week only!  The entire set is shot in HD, and you’ll get immediate access once you purchase.  If you’re a fitness professional or just someone who loves learning about the human body and performance, I can’t recommend this one enough.  It’s a game changer for sure.

===> Post Rehab Essentials 2.0 <===

 

CategoriesFemale Training Miscellaneous Miscellany Nutrition Product Review

Miscellaneous Miscellany Monday: Lots of Catching Up to Do Edition

1. Another busy weekend in the books!  Yesterday I had the pleasure of being invited to speak at the New Hampshire Athletic Trainer’s Association annual symposium.

A few year’s back I remember attending a similar function with Eric at Northeastern University and walking in with jeans on and feeling completely out of place.  Apparently I missed the memo (and it’s an unspoken rule) that athletic trainers have a tendency of wearing nothing but tan khaki pants!  LOLz.

Not that I would ever consider speaking in a pair of jeans (unless I was speaking at Google), but I did make it a point of wearing tan khaki pants yesterday so that I wouldn’t stick out like a sore thumb. Success!

And speaking of success, yesterday was awesome.  First on the docket was Dr. Eric. Berkson (Director, MGH Sports Performance Center, Instructor in Orthopaedic Surgery at Harvard Medical School and team physician to the Boston Red Sox and New England Patriots), who talked at length about common shoulder and elbow injuries seen in pitchers. Many of his thoughts, not surprisingly, mirrored that of ours at Cressey Performance – especially with regards to placing more credence in symmetry of TOTAL range of motion between (IR + ER) between the dominant and non-throwing shoulder.

Expectantly, lack of IR, commonly referred to at GIRD (Glenohumeral Internal Rotation Deficit), is predictive and not quite the “red flag” it was 2-3 years ago.

Additionally he stressed that many of the throwing injuries we see in young(er) baseball players is due to overuse, misuse, and not paying attention to pitch counts.

And then there was me, Tony Gentilcore (who has no affiliation with Harvard what-so-ever other than having a teeny-tiny man crush on one of their alumni, Matt Damon) who spoke more on the performance side of things.  I delved into how we go about managing our overhead athletes, discussed some of the assessment process, spoke to the intricacies of dealing with a population that, unlike everyone else, lives in extension for a good portion of the year, gave the Cliff Notes version to breathing patterns and how we implement them, and maybe had a tip or two on how to improve one’s spin on their curveball….;o)

All in all it was an awesome afternoon and it was truly an honor to be involved in it.

2.  Just a quick reminder that slots are still open for the Elite Training Workshop at Cressey Performance the weekend of April 20th.  The line-up is BALLER, with the likes of Eric Cressey, Mike Roberson, Mike Reinold, Dave Schmitz, myself, Greg Long, and Jared Woolever slated to speak.

For $99 you can’t beat the price.

Go HERE for more details.

3. Last week I wrote a little sumthin sunthin on Strong Curves, the new book by my good friends Bret Contreras and Kellie Davis that I feel is going to be a game changer in the realm of women and fitness.

I won’t continue to sing its praises here (you can read my review HERE), but I do want to give everyone a heads up on another fantastic product by another good friend of mine, Nia Shanks.

Nia has openly discussed her (past) battle with disordered eating routinely on her blog, and I can’t tell you how much I respect her for not only showing how human she is, but that she’s so willing to help others in the process.

I don’t think I have to tell everyone reading that it takes a lot of guts to open yourself up like that to the masses.

Myself, many of my colleagues, as well as Nia have noticed an unfortunate trend in the nutrition world where things have gotten so convoluted and complicated that people have no idea what the hell they should be eating!  This phenomena – thanks in no small part to the likes of the mainstream media and gossip magazines – seems to be hitting its tipping point in the female demographic.

To the point where I overhead a woman talking to her friend not too long ago in Panera explaining that she wasn’t sure if she should have an apple included with her lunch because of the carbs.  Mind you, she was crushing a massive sandwich.

Anyways, Nia felt it was high-time to put an end to the madness so she developed her own answer to the problem.

===> Sane and Simple Nutrition <===

Cue slow cap here.

It’s an ebook, it’s nothing fancy (it doesn’t have to be), but the information is SOLID.  I (along with Nia) don’t ever claim to have all the answers, but sometimes we just need to filter through the stupid and come back to common sense.  And that is exactly what I wholeheartedly encourage anyone interested to check it our for themselves.

This ain’t NASA.  Eat the apple!

4.  Speaking of nutriton, I’m really, really fascinated by the food industry.  More to the point, I’m almost at awe at the food industry’s Jedi-like “mind trick” powers at convincing people that certain foods are “healthy” when they’re clearly anything but.  ORGANIC Toaster Pastries anyone???

Lisa dragged me into a Target yesterday (don’t judge me!), and we happened to walk through the food section and I couldn’t help but drown in the bullshit.  I noticed that General Mills has a new variation of Cheerios out called Multi-Grain Cheerios w/ Peanut Butter!

The kicker is the advertising and how they gloat that the first ingredient is WHOLE GRAIN!!!!!  Like whoa! I should be doing cartwheels down the aisle and kissing every baby I see within a mile radius.

Upon further inspection, the “whole grain” they’re referring to is none other than whole grain corn, followed by sugar. Naturally.

Sigh.

While it’s technically not wrong of them to say the first ingredient is a “whole grain,” I think it’s fairly egregious of them to use that as a selling point of tactic.

Now if you excuse me I need to go throw my face on an ax.

NOTE:  for those interested in food industry shenanigans I’d highly recommend becoming a regular reader of Dr. Yoni Freedhoff’s blog Weighty Matters.

Awesome stuff.

5.  For those looking to kill roughly five minutes, HERE’s a radio interview I did while I was back in my hometown last week prior to speaking at my Alma Mater.

The guy doing the interview LOVED my “abs are made in the kitchen” comment.

6.  If you ever would have told me at some point in my life that I’d see my name in the likes of Forbes, I would have laughed. While I didn’t make the any list such as Most Powerful or Top Five People Most Likely to Be Issued a Restraining Order From Kate Beckinsale World’s Richest People, it was still pretty neat to see my name in print on their site.

Thanks for Greatest.com’s Chief Research Officer and Editor, David Tao, for asking me contribute on THIS article on Interval (or HIIT) training has changed the industry – for better or worse.

7.  In other cameo appearance news, I also helped contribute to another article titled 16 Exercises from the World’s Best Trainers collected by Jon-Erik Kawamoto on Livestrong.com.

And that’s that.

CategoriesCorrective Exercise Product Review Program Design Rehab/Prehab Strength Training

Introducing Spinal Health and Core Training

For those familiar, Muscle Imbalances Revealed has slowly engrained itself as one of the more sought after, consistent, and continuously revered fitness product series out there.

Seemingly, every year (give or take a few months) the man and mastermind behind the scenes, Rick Kaselj, is releasing a new version to the masses.

If I had to equate it to anything, it’s basically like the Fast and Furious franchise where we can expect a new(er) and more badass upgrade of some sorts every so often. Except in this case there’s no tricked up cars, high-speed chases, hot chicks (bummer), or cheesy Vin Diesel dialogue (even more of a bummer).

High-octane gear head talk aside, some of you may recall a little trip I took to Canada last summer where I went alllllllllllll the way up to Edmonton to “party” with my Muscle Imbalances Revealed Upper Body alumni Rick Kaselj, Dean Somerset, and Dr. Jeff Cubos.

And by “party” what I really mean is the four of us decided to combine our collective minds, go all Professor X on the world, and set up an epic 2-day seminar all dedicated to a multi-disciplinary approach to core training and keeping spines bullet proof.

We video’d the entire thing in all of our high-definition glory (I even shaved!) and have finally made it available for everyone.

===> Spinal Health and Core Training Seminar <===

Outside of being completely freaked out by the fact that it was still daylight at ten o’clock at night, it was an awesome two days where everyone involved – the presenters as well as the 15+ attendees – had the rare opportunity of learning from four high-quality, uber smart, and unwittingly handsome professionals with varying backgrounds and expertise.

Rick has extensive experience working with and dealing with a wide array of injured clientele, and is a straight up Jedi when it comes to assessment and understanding how to program around injury.

Dean, too, has a plethora of knowledge with regards to rehab, assessment, and working with the general public. He also broke a deadlifting PR that weekend with me just standing in his presence.  True story.

Dr. Jeff is a chiropractor and manual therapist with tons of experience working with elite athletes. His knowledge base with regards to corrective exercise, posture, and the newly minted “it topic” in the industry, breathing patterns, is second to none.

And then, you know, there’s me.

Because I don’t want to leave anyone hanging, I felt it only fair to give a sneak peak into each person’s presentation so that everyone on the fence would have a general idea of the material and topics covered:

Me Discussing Assessment

Dean Discussing Assessment as Well

Dr. Jeff Discussing the Importance of Self Mobilizations Drills

Note:  This is a clip from the actual finalized product!  HD baby!!!!

Rick Discussing Parameters Writing Programs Around Pain

And there you have it!  That should give everyone a sense of what to expect.  And remember, there’s roughly TWELVE hours worth of this stuff – including more “hands-on” lecture, some talk on breathing patterns and how that effects core function as well as posture, exercise technique, programming, and there may even be some shadow puppets thrown in the mix for good measure.

Okay, I’m kidding on that last one. Needless to say there was no stone left un-turned, and I really feel this is something that can (and will) help a lot of trainers and coaches out there stay on top of their game.

And the general public shouldn’t feel left out in the cold either.  This is a very “user friendly” product for all the general fitness enthusiasts who may be reading as well.

I’ll finish by saying that I’m often asked what I feel differentiates the “good” trainers and coaches from the bad ones, and what – if anything – I feel separates the masses.

While I could sit here and come up with some arbitrary rationale as to why bald trainers and coaches are far superior compared to those who are more “follicly” endowed (you know, cause I’m kinda bald), the real truth is that those who tend to be more successful and have a long shelf-life are those who don’t view continuing education as burden, or more to the point……as a “cost.”

I’ve always used the mantra that even if I only learn ONE thing from any DVD or book, and it leads to me picking up ONE client, it essentially paid for itself.

It was a goal of ours to make this product as easily “accessible” as possible (while still being profitable enough to satiate my impending beef jerky addiction).  To that end, Spinal Health and Core Training is on sale NOW (2/12) through this Friday (2/15) for $97 (. Which is a steal given the amount of information provided, and the fact that you’ll see videos of me from when I had hair.  I mean come on: That’s worth the price alone.

After this week the price climbs to it’s regular price of $197. So get it while the gettin is good….;o)

===> Spinal Health and Core Training <===

CategoriesProduct Review

Now There’s a Legitimate Reason to Have Your Phone on the Gym Floor

Funny story.  Well, funny to me at least (so it’s basically pretty funny).

When I first started out as a trainer one of my first “rules” with clients was 1) show up on time, and 2) whatever you do, unless you’re a brain surgeon and you’re on call, don’t bring your phone out on the gym floor.

Simple right?  And for the most part, people complied.

Show up on time, leave your phone in your locker, work hard, and leave the rest up to me.  Easy peasy.

With the latter rule, it was mostly a joke and served only to prove a point:  you’re not that important.  You’re here to work. So help me god if I see you texting I will make you push the Prowler for an entire hour!

And wouldn’t you know it:  there was an instance where I actually trained a brain surgeon.  Go figure!  So whenever I trained her, I had to relent and allow her to carry her phone whenever we trained because there was always a chance that there’d be a ten-car pile up on the highway and she’d be called in to save the day.

Thankfully that never happened.

Outside of that one special case, however, one of my biggest pet peeves as a coach is people bringing their phones out on the gym floor with them – as if getting to the next level of Angry Birds or texting with their S.O. about that funny thing that happened at work today is sooooo important that it can’t wait 45 minutes.

Even more of a pet peeve are when douchey TRAINERS bring their phone out onto the gym floor with them.

Anyways, today all of that changes because WeightTraining.com has just released a pretty amazing App that you can download HERE (@ WT.com) or HERE (directly on the iTunes site) which allows you to log, schedule, and follow your workout plans at all times.

And the best part:  It’s absolutely FREE to download.

We’re what…..not even a week into 2013?  Pretty soon all those people who made resolutions to finally get into shape are going to jump off the wagon and start making excuses.

I don’t have time, I don’t know what to do, I have a hang nail, or any number of lame excuses.

With this new App, you’ll have no reason not to stay on top of your workouts.

And as if that wasn’t baller enough, check this out.

I’ve also collaborated with the peeps at WeightTraining.com and designed an exclusive workout plan to help celebrate the App launch.

All you need to do is join my fan page on WT.com, download the App on launch day (TODAY, January 7th), and then you’ll have access to not only my exclusive workout, but you’ll also receive a free MONTH of WeightTraining.com PRO which gives you access to hundreds of other workout plans (but I’m admittedly biased towards mine, so you should definitely check that one out).

From there you’ll need to log a workout – ANY workout – on launch day (again, TODAY, January 7th) to be entered into a drawing for some free WT.com swag (shirts, etc), as well some extra special stuff hand-picked by me:  namely, steaks and a TRX suspension trainer.

Go HERE to get a step by step breakdown.

So to recap, here are the action items:

1.  Join the Tony Gentilcore fan page.

2,  Download the FREE WeightTraining.com App (which automatically qualifies you for a free month membership to WeightTraining.com PRO)

3.  Log a workout – ANY workout – TODAY!

4.  Possibly win some dead animal flesh.

5.  Possibly increase your chances of dating a Victoria Secret model.  Okay, that probably won’t happen, but you never know.

 ====> HERE <====

 

CategoriesProduct Review

Gift Ideas For the Fitness Fanatic

Tis the season!

Well, I guess technically the season started a while ago having witnessed the first Christmas themed commercial a few days before Halloween, and thinking to myself, “wow, really?????  This early???”

But alas, like most people, now that we’re well past Thanksgiving and Christmas (or whatever respective holiday you choose to celebrate: Hanukkah, Kwanzaa, He-Man’s b-day) is right around the corner, it’s time to put our game faces on.

As is customary in my family, when everyone’s home for Thanksgiving my mom literally forces us to sit down and make our respective list of gift ideas. In no certain order mine consisted of:

  • World Peace.
  • For Nickleback to never release another album ever again.
  • For my upstairs neighbors to NOT decide that 2AM seems like as good as time as any to reorganize their apartment and move around their furniture.
  • Socks.
  • Red Ryder BB Gun.
  • The Batmobile.

You know, nothing fancy.

In reality, however, my list generally consists of books I want to check out, some DVDs, maybe a few dress shirts, and definitely not socks.

Not everyone is as easy to shop for as me, though.

*cough cough, X-Box, cough cough*

But given this is a fitness site and you’re presumably reading it because you (and those close to you) dig lifting heavy stuff (or making fun of Tracy Anderson), what’s better than to give the gift of fitness, health, and well-being?

Okay, a movie quality Chewbacca mask is right up there too, but that goes without saying.

With that said, the following are some fitness themed gift ideas for the fitness minded individual in your life.  Some are things that I’ve recommended before, but there are a fair number of new ideas as well.

I hope this helps.  And if it doesn’t, you can always go the underwear route.  But that’s kinda lame.

1.  TRX Suspension Trainer 

This is one of those repeat gift ideas, but I find that this is perfect for those who want to get in shape (or do something) yet either don’t have time for the gym or just don’t want to deal with the hassle of dealing with pushy salesmen, shady trainers, crowds, lots of grunting and groaning, and people who wear way too much cologne.

In other words:  everything about a commercial gym.

The TRX is a very versatile piece of equipment that can be used at home or even as a nice alternative to those who do a lot of travelling and can’t always hit the gym.

For those looking to save a little money, however, I also recommend that Jungle Gym.

2. Heart Rate Monitor

Stealing a quote from Joel Jamieson, who’s really brought the whole concept of heart rate variability to the forefront in recent times:

A high quality heart rate monitor will help you get the most out of your conditioning work because it can help keep your heart rate in the right training ranges while also providing invaluable feedback so you can determine if your program is working the way it should be or not. Without this sort of objective feedback and information, a lot of your training becomes nothing more than guesswork.

Where I find the most value in using a heart rate monitor is managing your rest intervals during circuit training.

Using predetermined work:rest ratios is fine – and a great starting point for most individuals – but may be detrimental for some in that it can be either too aggressive or not enough.

With regards to the former point, some people take longer to recover when performing high intensity training.  An effective approach is to let your heart rate return to 130-140bpm before repeating an interval. This helps make sure you’ve recovered enough and are ready to push yourself to the max.

Conversely, some people recover faster than others, and if this is the case, you’re doing yourself a major disservice if you stick to preordained work:rest ratios.

Using a heart monitor takes the guess work out and allows people the luxury of optimizing their training.

I actually got one for Lisa for her Birthday not too long ago and she loves it!

NOTE:  I’m indifferent as far as which one to use:  the one that wraps around your chest, or the one that wraps around your forearm/wrist.  I guess it just comes down ti personal preference.  I don’t know if one is more effective than the other.  Maybe someone else can chime in?

3.  150 Healthiest Foods on Earth

Speaking of Lisa, I bought this book for her three Christmases ago, and it’s arguably still the best present I’ve ever got her.

To this day it’s not uncommon for either of us to reference the book for new food ideas or to serve as a refresher as to why grass fed beef is a better option or what it is about curcumin that makes it so healthy.

In all honestly, the entire book is chock full of nutritional information.

Likewise, I believe she and I have given this book as a gift for family members or friends no less than five times, and it’s always been a huge hit.

4. REPboards

So you’re at the gym and your program calls for board presses.  It’s already a pain in the ass enough to ask some random person to offer a handoff (which is an art in of itself), let alone to ask yet another person to come along and hold the boards in place.

If you train at a powerlifting gym it’s one thing – it’s part of the regular rigmarole and scheme of things to spot one another and to be “board bitch” on occasion.

At a commercial gym, though, things can get dicey.

Sure you can use your own boards and place them underneath your shirt and hope they stay in place, or you can even use a mini-band and wrap that around them, but nothing is guaranteed and it’s often a cumbersome cluster****.

A few weeks ago I was sent a complimentary set of REPboards to try out, and gave them a go.

They’re a handy little tool that takes all the cumbersomeness (is that a word????) out of the picture and allows one to utilize 1,2,3, and 4 board presses without all the fanfare.

Personally I don’t have a lot of need for them given where I train, but for those who don’t have the luxury of a training crew, these are a great alternative.

5. The Dark Knight Rises

Granted this has absolutely nothing to do with fitness, but it’s Batman, and Batman is awesome.

Actually Tom Hardy (who plays Bane) is pretty diesel in this movie, and Anne Hathaway (who plays Catwoman) is pretty flexible and stuff (and kicks several people in the face), so it does have a slightly fitness feel to it.

What’s more important is that your boyfriend already has the first two movies in the trilogy (Batman Begins and The Dark Knight) in his DVD collection, so you might as well do him a favor and complete the collection.

DO IT!!!!!!

6. Show and Go

Written by my good friend (and business partner, Eric Cressey), Show and Go is a comprehensive FOUR-MONTH training program that’s about as close as you can get to training at Cressey Performance without actually stepping through the doors.

Rather than wasting $597 (or however much it costs to buy “x” number of sessions with your local schmocal personal trainer), why not spend infinitely less and actually get your loved one a program that will actually yield results?

Note:  Show and Go is definitely geared towards the more intermediate/advanced trainee, so I wouldn’t look into this product for someone who doesn’t have a lot of experience under the bar.  In that case, hiring a personal trainer – if that’s the avenue you were going to take anyways – to show them the ropes would be the right path to take.

7. Post Rehab Essentials

For the more nerdtastic fitness enthusiasts in your life (those who want to geek out on anatomy, assessment, corrective exercise, programming, Dean Somserset’s sultry voice), I can’t recommend this one enough.

I really feel this is a “must-have” product that any coach or trainer should have in their fitness library – especially if they’re someone who works with a lot of banged up clients (which basically means everyone).

In fact I used many of the tests and exercises Dean discusses as part of my own rehab a few months ago when I was dealing with some lower back funkiness.

Dean talked me through a few months of programming and I was back to tip top shape in no time flat.

8. New Rules of Lifting (Series)

I’ve mentioned this in the past, but I can’t thank Lou Schuler, Alwyn Cosgrove, and by extension, Cassandra Forsythe (who helped pen the female version) enough for writing these books, as they have saved my fingers from doing a lot of typing.

In a time where people are inundated with an avalanche of information when it comes to fitness, and seemingly more confused than ever, this series is the one that I ALWAYS divert people towards for information that they NEED to hear as well as to help set them on the right path towards success.

The New Rules of Lifting

The New  Rules of Lifting for Women

The New Rules of Lifting for Abs

The New Rules of Lifting for Life

And that’s about it.  I know I could probably list a few more books, gadgets (and movies), but I know people are probably stressed tot he gills and don’t need more lists to read or check off.  Hope I was able to help somewhat.

Happy shopping/Don’t kill anyone.

 

CategoriesProduct Review

How to Get Published: Interview with Lou Schuler

Today I have something really cool to share.

1. I get a lot of emails from other trainers and coaches on how to go about getting published. In a perfect world we’d have no wars, everyone would have a million dollars in their bank account, cars would run on hugs, and every one would get their first article published on the first try.

Of course, neither of those things are going to happen.  Although if you’re one of the few who DID happen to get their first article published on the first try, I officially hate you.

Anyways, when I originally started writing, I kind of flew by the seat of my pants and just hoped that things would work out.  I had my fair share of disappointments – rejection is never easy – but thankfully, I was VERY lucky in that my writing style fit very well with the likes of places like T-Nation and Wannabebig.com.

Even still, I pretty much learned as I went and had no real sense of guidance. Writing never was – and still isn’t – easy for me.  Which is why I’m STOKED to tell everyone about How to Get Published: Writing Domination in the Fitness Industry.

Three big wigs in the industry – Sean Hyson, John Romaniello, and Lou Schuler – have just released what I believe to be to GO TO source for anyone looking to get published.

Any and all questions/concerns/insights as it relates to writing for fitness publications – the writing process, how to pitch to magazines, how to build a successful blog, etc –  is addressed here.

2.  FREAKIN LOU SCHULER was kind enough to do an interview for my blog today.  Even if you’re not someone looking to get published, and are just someone who likes to toss around heavy things, Lou is an encyclopedia of information – not to mention a Jedi when it comes to writing – and I hope you stick around and read it nonetheless.

Other than that, there’s no real sales pitch from me.  I think it’s a solid product, and it will help A LOT of aspiring writers out there.

If I had access to this manual five years ago, I’d probably be running my own country by now

Tony Gentilcore: Lou, first off I have to say THANK YOU for taking the time to make a small cameo appearance on my blog.  As someone whom I’ve looked up to for most of my career, it’s a huge honor.  It’s kind of like having He-Man or Captain Planet stop by.

Lou Schuler: Except in this case, He-Man is half the size and twice the age of the guy whose blog he’s visiting.

TG: Secondly, and this is completely off-topic, THANK YOU (again) for writing the New Rules (of Lifting) series.  I can’t begin to tell you how much time those books have saved me from having those awkward conversations with friends, family, and complete strangers when they inevitably ask “so, uh, you’re a trainer right?  What do I have to do to get into shape?”

Those books are such an invaluable resource, and well, I just want to give you some respect knuckles for writing them.

LS: Thanks!

TG: Okay, with that out of the way, lets get to the nitty gritty. What’s you’re biggest pet peeve as an editor:  run-on sentences or using their instead of they’re? Or, feel free to rant away on anything here.

*Pulls up chair, grabs a vat of popcorn* This is going to be good.

LS: Those things are easy. An editor can fix them in seconds. The real problems are structural and logical.

The hardest thing for a less experienced writer to understand is how difficult it is to make a good argument. It’s easy to go on your blog and write something like, “What do nutritionists know? Have you ever seen a room full of nutritionists? Half of ’em are fat!”

That works in a conversation with a bunch of people who already agree with whatever you’re going to say. But it’s not going to convince a broader audience.

First off, what’s the proof that nutritionists, on average, are overweight? Second, is someone automatically wrong if she’s not a certain shape? Only people with a BMI below 25 or a body-fat percentage below 15 are capable of understanding complex information about human biology?

A few years back you’d hear low-carb advocates say things like, “The government promoted low-fat diets, and what happened? Everyone got fat!” But for that argument to work, you have to show that people actually followed the government’s advice and cut fat below 30 percent of total calories, or whatever level would prove the point.

Then you’d have to show that the people who cut their fat intake below that threshold were the same ones who gained excess weight during the time the government advocated that kind of diet.

As I said, most arguments only work with people who already agree with you. If you want to write for a bigger audience, you have to work harder to make your points. You have to be a step ahead of the “yes, but …” response.

TG:  You hit the nail on the head right there! This is something I had to learn first-hand once I started writing for places like Livestrong.com, and Men’s Health.  T-Nation is one thing where I can use a certain language (shit, poop, just lift something heavy for the love of god), but when writing to a broader audience – as you noted – it gets a bit trickier.

What was the impetus behind writing the How to Get Published e-book?  Was it out of frustration in dealing with today’s writers (especially with the advent of social media making it easier to get one’s name out there)? Was it because more and more fitness professionals are looking at the possibility of writing to help build their career? I’m sure there’s no one specific answer, but I’d be curious to hear your thoughts.

LS: I’ve been thinking about it for years. As you know, I’ve always offered advice to anyone who asked. But I worried that if I pulled all my best advice together and charged for it, there was a risk of selling false hope to people who would do everything right but still wouldn’t get what they wanted.

I can explain how to put together a good article or book proposal, but I can’t guarantee anyone that they’ll get published at T-nation or see their name in Men’s Health or end up with a published book. It’s still a tough, competitive, and unpredictable business.

Nate Green came up with the idea of working with Sean Hyson, who’s in charge of the fitness coverage at Men’s Fitness and Muscle & Fitness. He thought Sean and I could create a truly useful and valuable product for all the fitness and nutrition pros who want to write for magazines. If the goal is to get their names and their work through the gatekeepers of the fitness media, why not have the gatekeepers show them how to do it?

Nate also put us together with Pat Rigsby to help us on the business side.

A few months later we teamed up with John Romaniello. Sean and I know our own business, but for the most part we depend on the existing distribution system to make sure people see it. Roman knows how to create his own distribution system. He’s had far more success online than either of us.

That’s when we knew we had a product that would address everything our audience wants to learn how to do. I can explain the basics of writing. Sean can describe the mechanics of putting together an article — from pitch to publication — in more molecular detail than I’d ever attempt. And Roman can show how to get attention from your work, and eventually make money off it.

There’s still the warranty problem. I know my advice works because I’ve seen enough people use it successfully. But that doesn’t mean the next trainer to come along can take the same advice, use it in exactly the same way, and get the same result. It’s like a line I once heard in a country song: “Life ain’t nothin’ but a poker game. No two hands ever play the same.”

TG: One memorable quote I remember I heard you say once  – when offering advice to upcoming fitness professionals looking to get published – was that “when the fitness industry is ready for you, it will let you know.”

That quote really resonated with me, and it’s something I’ve gone onto use with other’s in the industry when they ask me advice on how to go about getting published in places like T-Nation, Men’s Health, and other reputable health and fitness resources.

Can you expound on that a bit?

LS: When you’re on the outside you can’t hear the conversations people have on the inside. You just want to get through the gatekeepers. But over time, as you build a body of work and a solid reputation, you realize those gatekeepers you thought were ignoring you are actually paying attention. When they need you, they find you.

The key is to have what they need when they need it. That takes time, effort, practice, coaching — all the steps to success in any field.

There’s also an element of luck. But that’s true of everything in life. Nobody achieves any level of success and prominence in any field without a mix of talent, hard work, patience, and the pure luck of being in the right place at the right time. All of us have stories of being in the right place at the wrong time, or being unprepared for an opportunity that came along.

Failure is just pre-success. And success, when it happens, is never as orgasmic as you thought it would be. A fitness pro may be thrilled the first time he gets that call from Men’s Health, but it doesn’t last. The process is always more rigorous than you thought it would be.

TG:  OMGYOUHAVENOIDEA!!!  Well, you do, but I couldn’t agree more. When I first started writing I was always under the impression that you submit something, it gets published, you kiss a few babies here and there, and everyone increases their level of awesome.

It’s not quite that easy, to say the least.

I can’t even begin to imagine how many query letters, proposals, and articles you’ve received in your lifetime from people looking to crack publication.  What are some of the more common mistakes people consistently make?

LS: Most trainers who approach magazines fail the “square peg, round hole” test. You specialize in kettlebells, or sandbags, or bands, and you don’t stop to think of your specialty through the eyes of the editors. Do the editors assume their readers have access to that equipment? If they do, do they think their readers want an entire program based on it?

Forget what you need. What does the magazine or website need? If you can provide it consistently, over time, the publication will eventually worry about your needs. At that point, their needs include your contributions, and it’s in their best interest to make you happy.

It won’t happen fast, smoothly, or predictably. And it won’t happen at all for most people. But it does happen.

TG: The writing process for me is not easy. I fret over every word and sentence, and it takes a lot of mental energy for me to make my work have some semblance of pacing and “flowiness” to it.  And even then I’m still never 100% happy with what I end up with.

It wasn’t until I started reading more books on “writing” that I learned I wasn’t alone, and that there are many writers who are similar to me.

I know what’s made me a better writer is, well, writing. And I also read a lot (fiction, non-fiction, the Kama Sutra, etc).  What are some other tips or insights you can offer that may help people hone their craft?  I always LOVE hearing other writers talk about their “process.”  

LS: If it’s easy, you’re not doing it right. You’re just typing. Expressing ideas, sharing information, providing detailed instruction — those things are hard, and they’re supposed to be hard.

My process would probably scare people away. Just to answer your questions, I’ve cut so much that I started a file called “interview leftovers.” It’s already over 500 words, which may be more than the actual interview so far.

If you see an article with my name on it in Men’s Health, I can guarantee it’s the third or fourth draft. Nobody but me sees the first draft. I write what I want to say, I sit on it for a couple of days, and then I focus on what the magazine needs. I tune out the writer in my head and listen to the editor.

That’s the easy part. Then I go back and look at the emails I exchanged with the editor, and see that the “finished” article is 50 percent too long. At that point it may actually be pretty good, and cutting it is like giving myself surgery without anesthesia. Sometimes I show it to the editor, knowing it’s too long, just to see if it’s on the right track. If it is, I pull out the bone saw and go Gettysburg on my own work. If it isn’t, I start over. Either way, that bone saw comes out eventually.

An entry-level writer doesn’t have to worry about these things the way I do. No editor expects a clean draft from someone who doesn’t know what it’s supposed to look like. But from the editor’s point of view, there’s no reason to work with someone like me, at a premium price, if I can’t get pretty close on the first try. I’m only worth what I’m worth if I’m worth it.
The applicable lesson is this: You only play with your A game. Whatever your best effort is, that’s what your editors expect. Anything less and you’re cheating them, which means you’re cheating yourself, because editors talk.

TG: Do you feel it’s necessary for someone to have “x” number of years experience before seeking out publication?

LS: No. It’s when you have X amount of knowledge and skill that you’re valuable. Look at your business partner. If there were rules, Eric would just be breaking in now, instead of being one of the most sought-after guys.

Note from TG:  Excellent point! Eric (Cressey) got his first article published at the age of 23.  But he’s a robot, and a freak of nature.

TG: Rapid Fire:– Most OVERrated fitness topic to write about?

LS: How to lose the last 10 pounds? I mean, we all know what it takes. You have to make yourself so miserable you’re ready to shoot heroin into your eyeballs to make the pain go away, knowing the fat is going to come back anyway because no one can sustain a starvation diet and a death-march training program.

 

But you can’t put that into an article. So everyone tries to find variations on the theme of cutting carbs and doing more intervals, which is how you lose the 10 pounds before you get to the last 10 pounds.

TG: – Who are some of your favorite writers (they don’t have to be fitness related).

LS: Don’t worry, they aren’t!

Michael Lewis is a guy with expertise in one field — finance — who went on to become one of the best journalists of our era. Not only does he write about finance in a way that makes sense to math-challenged people like me, he’s written groundbreaking books about baseball and football. He knows how to tell stories that make us care about people we’d never meet and issues we’d never confront.

Bill Bryson is another amazing storyteller. Chad Waterbury sent me a copy of At Home: A Short History of Private Life, one of the best nonfiction books I’ve ever read. While Lewis tells us the stories of our times — why the economy nearly collapsed, why the games we watch aren’t decided by what we think we see — Bryson tells us how we got here, how “our times” came to be.

Then there’s Steven Pressfield, who’s at yet another level of storytelling. I’ve had Gates of Fire sitting on my shelf for years. It’s a novel about the battle of Thermopylae — the real battle, not the quasi-fascist cartoon from the movie 300. But it didn’t occur to me to read it until Mike Nelson sent me a copy of another Pressfield book, called Do the Work. Do the Work is nonfiction, a guide to just getting shit done. I was so impressed that I wanted to check out Pressfield’s fiction, and remembered Gates of Fire.

Like all good writing, it starts out by challenging you. It takes a while to settle into the world of Greece in 480 B.C. All those damned Spartan names sound alike at first. But it rewards you for sticking with it. The story has a depth and resonance you don’t get very often from fiction or nonfiction.

TG:  Awesome, thanks so much Lou.

WHEW – now THAT was an interview.

–> How to Get Published:  Writing Domination in the Fitness Industry <–

CategoriesProduct Review

Muscle Imbalances Revealed – Assessment & Exercise Edition

Trilogies usually suck. Sure we have the golden standards like Lord of the Rings, Star Wars (the first one, don’t even get me started on that piece of crap Phantom Menace that Lucas tried to pawn off on us), The Godfather, and The Dark Knight. But for every one that raises the bar, we have ten “sequels” that are just absolute garbage: Police Academy V, anyone?????

So what the heck does this have to do with anything?

Well, as far as fitness info products are concerned, you’d be hard pressed to find any series more impressive than the Muscle Imbalances Revealed franchise.  Having been a part of the last installment – Muscle Imbalances Revealed – Upper Body – I can attest that the information routinely provided is top notch and will undoubtedly help any professional take his or her “game” to the next level.

I mean, if you want to become the best, you need to learn from the best.  Right?

Today, as well as sporadically throughout the rest of the week, I’m going to be discussing the latest in the series (the third, in fact), Muscle Imbalances Revealed – Assessment & Exercise, which includes presentations from the likes of Rick Kaselj, Anthony Mychal, John Izzo, and Nick Rosencutter.

Assessment and Exercise for Knee Injury Recovery – Rick Kaselj

Since Rick is the “Oz” behind the Muscle Imbalances Revealed curtain, doing all of the behind the scenes work that never gets recognized (as well as serving as the figurehead of the series) I figured it only made sense to start here.

Before I begin, though, I just have to say that Rick is probably one of the most genuine and jovial human beings I’ve ever met, and his thirst for knowledge (and spreading it to others) is unparalleled.

As such, Rick has a lot of experience working with injured people (and healthy ones, too) and he’s recognized as one of the “go to” professionals with regards to assessment and rehabilitation.  For those who aren’t familiar with Rick’s work, you can check out his website HERE.

Rick’s presentation spoke volumes to me personally because I’ve had a history of knee issues for the better part of the past decade, and he has an uncanny ability to break things down into manageable, “why the hell didn’t I ever think of that!?,” nuggets of information that can easily be implemented on day one

After giving a brief overview of general knee anatomy, here are a few bits of awesome that Rick provided:

1. When it comes to assessment, it’s important to test the knee in both PASSIVE and ACTIVE ranges of motion.

Passive = gravity or someone else is doing the movement.

Active = the individual themselves is doing the movement.

2.  In terms of general ROM guidelines, we’re typically looking at an individual to be able to get to -5 degrees of knee extension, and around 140 degrees of knee flexion.

This is important because we need anywhere from 2-70 degrees of flexion in order to walk, and a loss of around ten degrees of extension can result in a limp, which, not surprisingly, will place a lot of undue stress on the ligaments and muscles.  Not to mention put a damper on your ultimate frisbee plans this weekend.

Rick also noted we need 93 degrees of flexion to get out of chair, 106 degrees to tie shoe, 136 degrees to take bath, and 141 degrees to swift kick someone in the face.

I made that last one up, but the key point is that having full knee ROM is important for every day activities.

3.  Speaking in more specific terms, Rick noted that a lack of knee extension also results in loss of what he referred to as the “screw home mechanism,” which serves its purpose by reducing stress on the quads and placing more on the passive restraints (cartilage, menisci, and bones).

This seems counterintuitive, and when I first heard Rick say this I tilted my head to one side and was like “what the what!?!?!?”

But once he explained his rationale in more detail, I was picking up what he was putting down.

In short, in stealing a line from Mike Roberston:  stacked joints, are happy joints.

4.  As far as the actual assessments are concerned, I like Rick’s approach because he takes more of a simpleton approach, which I dig.  A lot.

There’s no smoke machines, or laser show,or any theatrics for that matter. I think a lot of fitness professionals fall into the trap that the more advanced or seemingly “cool” the assessment looks, the better it must be.  I disagree.

Using one example from Rick’s presentation (and there are several):  he likes to incorporate a bilateral standing calf raise into the mix to see whether or not someone can get onto their toes and attain knee extension.

For the record:  When Rick demonstrated this, I couldn’t help but notice that basketballs he has for calves.  Well played, sir. Well played.  I hate you.

5. Rick then goes into several common exercises to regain ROM, and then progressing depending on how the knee responds.

I’ve poo-pooed on Terminal Knee Extensions (TKEs) is the past – namely because I feel they’re woefully OVERemphasized  in knee rehab – but Rick does a good job of demonstrating several variations progressing from unloaded (d0ne actively) to loaded, to adding resistance.

On top of that, he even demonstrated several Terminal Knee FLEXION exercises using a towel that I thought were pretty neat.

If anything what I took most from Rick’s presentation is that we can’t always be meatheaded with our rehab. It’s REHAB for crying out loud!!!  But there’s also a lot to be said about not treating our clients and athletes like they’re patients, and giving them a training effect.

As much as we want to think that squats cure everything from global warming to cancer, when it comes to knee pain and fixing it, that’s not necessarily the case.

More often than not, we must take it down a notch (or 20) to re-teach the body proper motor learning engrams, to teach it which muscles actually need to fire, and to prevent someone from overreaching their pain threshold.

Muscle Imbalances Revealed: Assessment and Exercise is on sale starting TODAY (Tuesday, August 14th) until this Friday for a redunkulous introductory price of $37.  Considering you can get your learnification on from some of the industry’s best, all in the comfort of your own home, without having to spend an inordinate amount of money travelling, and you’ll simultaneously earn some CECs in doing so, well, that’s a bargain if there ever was one.

—> Muscle Imbalanced Revealed: Assessment and Exercise <—

CategoriesProduct Review Strength Training

Tony and Roman Talk Superheros and Fat Loss

A few days ago I promised everyone an interview with my good friend John Romaniello, who just released his new product, Superhero Fat Loss.

As is the case every time he and I get together, shenanigans and tomfoolery are had, but you’re also going to learn a thing or two as well.

What IS SuperHero Fat Loss?

Read more below…….

TONY: First things first: I know it’s no coincidence that you’re releasing SuperHero Fat Loss the same week as what’s arguably going to be one of the most colossal (and nerd-tastic) superhero movies ever – The Dark Knight Rises. On a scale of 1-10 (1 being you’d rather eat a bowl of tofu while watching The Notebook, and 10 being you’re going to pee yourself), how excited are you to go see it?

ROMAN: You are as wise as you are strong, Tony. There’s certainly no coinydink—the timing is intentional.

Regarding Dark Knight Rises…before I can answer your question, I have to address your scale. I really liked The Notebook. A lot. So, let’s not put that at 1 on the scale. Let’s use something like Twilight. Which I’d still watch. Just not while eating Tofu.

That said, I am more pumped about this movie than I’ve been for anything in a long time. The storyline they are basing this one on—Knightfall—is on of my favorites of all time. Nolan will do a great job with it.

And, just to show you what a true geek I am: I have tickets for the midnight showing on Friday, and then an afternoon showing on Sunday. Saturday, I will sit around and process the awesomeness of the first showing.

TONY:  And here I thought I was a true fanboy for buying my advance ticket for the Sunday matinee!

Last year you released The Superhero Workout, which earned you a lot of praise for its uniqueness and overall appeal to the masses.

Just to throw it out there, the entire Cressey Performance staff did all four phases and LOVED it.

Sequels are generally notorious for not living up to their predecessors (Ahem: Matrix Reloaded). Some, however, actually trump the original (X2 comes to mind here).

Having already perused the workouts beforehand, I can attest that Superhero Fat Loss  is going to rock people’s world and will be considered a bona fide blockbuster. Outside of the obvious – fat loss – can you delve into some of the differences between this program and it’s predecessor?

ROMAN: Great question! I’ve been getting this one a lot. Firstly, I’m not sure I consider it a sequel. It’s more a prequel, in the sense that, since most people tend to want to lose fat before they gain muscle, SHFL is probably the program I’d recommend doing first.

TONY:  Ahh, I get it. So this is more like X-Men Firstclass (which didn’t suck)!  Touche, sir.  Touche.

ROMAN: Exactly! SHFL and SHW are completely different programs. As they serve very different goals, they require a fundamentally different approach.

If I had to break it down, SHFL is 90% fat loss and 10% muscle gain, whereas SHW is only about 25% fat loss and 75% muscle gain (with a full dedicated mass program).

Now, they DO approach programming in a similar way: periodization via a phasic set up starting with strength, moving to strength and ending with a hybrid program. However, because of the different intention of the program, everything from the exercise selection to the structure of the workouts is different.

TONY:  Awesome. I had a few people ask me how SHFL was different from SHW, and this answers it.

Nutrition. The X-factor to fat loss or not?  Can you provide maybe 3-5 “Roman Approved” tips that people can implement today that will serve as a nice adjunct to this program?

ROMAN: Nutrition isn’t the “X” factor – it’s the ABC Factor! If you don’t have nutrition covered, you’re pretty much screwed, at least when comes to fat loss.

As for tips…it’s hard to break down nutritional theories into sound bytes, but, I’ll do my best.

1. The first would be to try everything. Try paleo, try fasting, try carb cycling. See what works for you. Try everything—then decide if it’s necessary. Decide if the benefit is worth the sacrifice, and vice versa.

2. The second would be to just man up and measure your food. Just do it for 2-3 weeks. Do it until you develop an understanding of how much you need to eat. I know some coaches get all huggy and tell you they have a way where you don’t need to count calories. Bullshit. If you really want to get lean, you have to do some math.

Note from TONY:  for those who still don’t think measuring food is worth the effort, watch this video made by Leigh Peele a few years ago.  This should shut some people up.

3. Thirdly, pretend I said something wise. Seriously. Pretend I said something inspiring and mind-blowing and profound. Instead, chances are I would just tell you to take more fish oil. Or drink more water. Or something you’ve heard a thousand times before…but that’s dumb. Because you know all that.

But I want you to think I’m awesome. So, come up with something ground-breaking, something that will change your life and get you the results you want. Then pretend I said it. If you know that you said it, it’s worthless, since we rarely take our own advice. Instead, pretend I dropped this pearl of wisdom, and it’ll work out for both of us—you’ll get results, and I’ll get some credit.

TONY: One concept I’ve always tried to instill with my clients – especially those whose focus is fat loss – is that the main objective of exercising should not be to solely “burn calories” and train until you can’t feel the left side of your face.

But rather, the objective is to MAINTAIN as much muscle mass as possible.

To that end, I’ve always been a fan of low(er) rep training to provide the stimulus the body needs to preserve as much lean body mass as possible.

I know you agree – since you incorporate low-rep, strength based training into the SHFL Program – but can you explain to my readers why this is such a crucial component that many tend to neglect?

ROMAN: Interesting question. I think most people just don’t get how important it is. They don’t realize that if you don’t spend time trying to stay strong, than you’re going to spend even more time later on trying to get re-strong. Er…get strong again.

Put another way, they don’t realize that you’ll have to play catch-up, and spend time re-gaining what you’d lost.

I’m talking about this in terms of strength, but obviously this applies to maintaining muscle, as was the original question.

Use it or lose, it, right?

I have no idea why people avoid this – no matter what your goal is, there’s no downside to being strong.

TONY:  Right on! Thanks a ton Roman. Always a pleasure.

For those still reading, here’s the BEST part. When you pick up Super Hero Fat Loss this week, as part of the launch celebration, you’ll grab it for 50% off!

Today (Friday, June 20th) is the last day to take advantage of this offer. After that, if you’re going to fight crime – and look gooooooooood doing it – you’re going to pay full price.

—–> Superhero Fat Loss <—–