Categoriesmuscle growth Program Design

The Lost Art of Time Under Tension

I think many of us get caught up in the sets x reps trap.

Meaning, we’re so focused on the number of sets and reps we perform in any given set or workout, that we often forget there are many other components to garnering progress in the gym.

In today’s guest post by Upstate NY based trainer, Matt Phelps, he reminds us of a facet of training often neglected…Time Under Tension.

Enjoy.

Copyright: thesupe87 / 123RF Stock Photo

In The Beginning

Think back to when you very first started training.

To when you very first got into this stuff.

I mean like, REALLY into this stuff.

If you were anything like me, you fanatically researched what the best routines were to get bigger arms, a fuller chest, monster traps, diesel delts, and the elusive “wings” that belong to those with huge lats.

PS: I hate you.

Once I found the magical exercise that would grant me super powers, and the 21 inch pythons that came with them, I immediately asked the same question you have asked yourself, countless times:

“How many sets and how many reps do I do?”

Exposing a Flaw

It was not until recently, in the past couple of years, did I realize how flawed this question actually was.

Let’s say I prescribe 3 sets of 10, the classic set and rep scheme for most beginners.

Those 3×10 sets can look DRASTICALLY different from one individual to another. But if all we do is prescribe “sets x reps” then we are presuming the quality of work is the same. What if it takes one person 20 seconds to do 10 reps, and another person 40 seconds?

Will this have the same response on the body, over time?

I highly doubt it.

When it comes to muscular adaptation, most of us know that in order to induce change, and keep progress coming, there needs to be a system of progressive overload. We know that over time, we need to train with the same load for more “reps” or a heavier load for the same “reps”, in order to see the size and strength gains coming.

While in theory, this makes total sense, the application get messed up.

Many of us are smart from years of having read the awesome content available to us from resources like this website.

However, because we are so educated, so wise in the weight room, whether it is conscious or not, we “cheat” the system.

We chase reps.

We let form breakdown so we can say we got a “rep”.

We take the emphasis off of the eccentric to gain the ability to do more concentric contractions.

We use inertia and momentum to help us get those “reps.” Like I said, this is quite often unintentional, but the fact remains, it happens.

To Rep Count, or Not to Rep Count?

The fact is, our muscles do not have a “rep counter” that figures out training volume so neatly, like it does on many of your excel spreadsheets.

While volume can most easily be identified and tracked through load x reps x sets, this presumes that all sets are the same, not only within one individual’s training program, but also from person to person.

Our muscles know time under tension and load.

These factors elicit the metabolic damage needed to grow, adapt, and get the results we’re looking for.

I really think it is that simple.

What is a drop set doing?

It is increasing the Time Under Tension (TUT).

What is a rest pause set doing?

It is increasing the TUT.

What is a superset of 2 exercises using the same muscle group doing?

It is increasing the TUT.

So why, then, wouldn’t we place a huge emphasis on doing sets for TUT, rather than just counting reps?

Making the Case For TUT

Look, I get it.

Sometimes it is fun just to lift heavy shit, and not give a damn about tempo.

Guilty as charged.

I love that style of training too, and always will.

HOWEVER, I think, as with most things, there is a time and place for it.

You could easily perform a “5/3/1”, 5×5, or any other of the myriad of powerlifting programs out there, before an “accessory block,” where the goal is to build size and repeated effort strength.

While I will admit, strength gains come from a lot of neurological adaptation, size gains will come from breaking down the muscle fibers, and that is where TUT reigns supreme.

Don’t believe me?

Let’s say you perform Hammer Strength Chest Presses after a heavy Bench Press session.

Instead of doing your typical 4 sets of 10-15, perform 4 sets :45 of work, STICKING to that 10-15 rep speed.

I can promise you, 99% of you will be forced to slow it down, place a peak contraction on the targeted muscle, and dramatically increase the metabolic “bang for your buck” that the set is providing.

Here are several reasons why all of us should make TUT training the focal point of our resistance training programs:

1. It Makes Your Training Efficient. MUCH More Efficient

When you train with TUT, you will quickly realize that it forces you to cut through the bullshit and white noise that a lot of high volume training programs encourage, and allows you to get right down to business.

You will find yourself getting what you used to get out of 4-5 sets, in 3-4 sets, and that, my friends, is amazing.

By timing your work and rest periods, you can hold yourself accountable, and also receive a great cardiovascular benefit as well. This principle forms the cornerstone of my training philosophy, Metabolic Training.

Time is the most valuable asset you have (I am not laying claim to this statement, it has been said many times before), so make the most of it.

2. It Makes the Strength Gains More Genuine

When you add reps and set PR’s, particularly for higher rep sets, there are SO many factors that go into your performance from one day to the next.

Maybe the week before you rested for 5 seconds between reps.

Maybe you used a faster eccentric and “bounced” out of the hole.

I have seen many people in the gym train with weights they have no business training with, and guess what?

Their “sets of 10” usually last for :17s.

If I had walked up to these same people, whose intention was to get 10 reps, and made them do the same 10 reps over the course of :40, they would have failed miserably.

When you train for TUT, you can be certain that you placed your muscle under a certain amount of mechanical tension, and that when you progress in load, you are doing so at an appropriate rate.

When you go from floor pressing the 80s for :40 to the 95s for :50, your pecs will most certainly feel the difference, and you can confidently know that you are, without a doubt, stronger.

 

3. It Forces You to Use an Appropriate Load, Increasing Safety

Tying into the previous point, if you need to perform a set for :35, and get 8-12 reps in that time period, with a full ROM, it is almost impossible to use an inappropriate training load.

If you can only get 6 reps in this time period, or fail before the time lapses, then guess what?

The weight is too heavy.

If you get 23 reps, it is far too light.

If we simply prescribe a set number of reps to do, often times we start seeing a lot of the crazy shit we see in most commercial gyms, with terrible technique being implemented just to “get the reps.”

TUT is incredibly humbling, but your joints will feel better, and your muscles will be fuller. Sounds like a win-win to me!

4. It Is Never Boring

With TUT, the possibilities are endless, and the different combinations you can deploy will keep you excited to train, and isn’t that what this is all about?

With the new focus being placed on TUT, you can start to take a ton of creative liberty with your programming.

If you are a sadist, you can do Tabata Front Squats, Ben Bruno style, :20/:10 for 4:00.

 

If you want to do something completely different, perform a set for :90.

It will rock your world more than it did the first time you….well, you know.

Training will become FUN again, and when you do something you love doing, you are always more likely to get more out of it.

5. It Emphasizes QUALITY

This is crucial for eliciting the needed metabolic damage to occur on the cellular level.

Training for TUT takes the emphasis OFF of the actual performance (i.e. rep count), and ONTO the muscle (more controlled reps, squeezed contractions, full ROM).

If you start using a tiny range of motion, and spastically blast through your sets like a jackrabbit in mating season, you will be punished, because the clock doesn’t stop even though you got your “reps”.

6. It Increases Intensity

By using TUT, the focus shifts from ending the set as soon as you can, to getting the most out of each set you do.

You will find yourself slowing down on your rows, going deeper on your squats, and really squeezing your glutes at the top of a hip thrust.

For those of you who are former athletes, or are competitive, TUT will challenge you by pitting you against the clock, daring you to survive the duration of the set.

 

For those of you who have what it takes to make it, I can assure you that this “set” will feel far different than anything you have done before.

TUT In Action: Matt’s Chest & Back Blitz

I don’t expect all of your to become instant converts to the world of TUT, but I encourage you to give it an honest chance.

Fitness is all about balance.

I still use components of “rep counting” in my training, but these days, 90% of it comes from TUT, and I have never felt better.

Here is my favorite Chest & Back routine, using TUT.

It only takes 35 minutes, so if you are hesitant or skeptical, you have nothing to lose, just try this out…your pecs and lats will thank me later.

Block 1

  • Incline Bench Press x :25, utilizing a “smooth” tempo (this should land you around 8 Reps)

Rest :25

  • Barbell Row x :25, utilizing a “smooth” tempo (8 Reps)

Rest :50, Repeat for a TOTAL of 5 cycles

Rest :90

Block 2 “747 Jet Sets”

  • DB Bench Press, 3 Second Eccentric x :30 (7 Reps)

Rest :30

  • DB Bench Press, 3 Second Eccentric x :18 (4 Reps)

Rest :30

  • DB Bench Press, 3 Second Eccentric x :30 (7 Reps)

Rest 1:00, Repeat for 2 Cycles

Rest :90

Block 3

  • Incline DB Row, 3 Second Isometric Holds x 1:00 (15 Reps)

Rest :20

  • Incline DB Row, 3 Second Isometric Holds x :50 (12 Reps)

Rest :20

  • Incline DB Row, 3 Second Isometric Holds x :40 (10 Reps)

Rest :20

  • Incline DB Row, 3 Second Isometric Holds x :25 (15 Reps)

Rest :90

Block 4

  • Med Ball Pushups, “Smooth” Tempo x :30 (10 Reps)

Rest :10

  • DB Fly, “Smooth Tempo x :30 (10 Reps)

Rest 1:00, Repeat for a total of 3 cycles

Rest :90

Block 5 “Crazy 5’s”

  • TRX Strap Row “5 Second Concentric/5 Second Isometric/5 Second Eccentric” x 1:15 (5 Reps)

Rest 1:00, Repeat for 2 Cycles

Notes

– You will notice certain “rep recommendations” in parentheses next to the TUT. If you are finishing your rep counts 5 seconds before your time is complete, or 5 seconds after, you need to adjust your tempo accordingly.

– The first 1-2 rounds of Block 1 should be light, as you “ramp” the weight up.

– On the “Jet Sets”, it should be relatively “easy”…until the 1-2 reps of the 3rd set. You may need to decrease load on the 2nd round, that is absolutely acceptable

– Drive with those ELBOWS on the rows, and put those lats to work! Resist the urge to pull with your hands, and over exert your biceps and forearms

– Lastly, have fun.

About the Author

Matt Phelps is the owner and founder of Metabolic Meltdown, a fitness business with 6 locations in Upstate New York that specializes in Metabolic Training.

Matt is on a mission to educate the world about Metabolic Training, which is a unique training philosophy that combines strength training with cardiovascular training in an efficient full body workout that delivers more muscle, less fat, and pretty much makes you invincible.

Matt’s work can be found on www.trainmetabolic.com and www.metabolicmeltdown.com. He welcomes you to come check out his content, and reach out to him with any questions you might have. To see specific examples of Metabolic Training in action, along with as many photos of German Shepherds and 18 month old babies that you can handle, you can check out his Instragram account HERE.

 

CategoriesExercise Technique Program Design

8 Plank Variations That Don’t Suck

I know what you may be thinking.

“Really, Tony. An article covering planks? What’s next: Something on best exercises for a jacked Tibialis Anterior? Or, no, wait….NASCAR?”

I get it.

Planks aren’t the sexiest or most exciting topic on Earth. And they certainly aren’t an exercise that get people jazzed up to go to the gym and train.

Well, traditional planks aren’t anyway.

Today’s guest post by Cleveland based personal trainer, Michael Anderson, showcases some variations that may change your mind.

Copyright: dolgachov / 123RF Stock Photo

8 Plank Variations That Don’t Suck

The traditional front plank is one of the most well known and least useful exercises we have available to us.

There are various figures but the world record for a plank hovers between eight and ten hours. There are exactly zero useful strength exercises that you can do for eight hours.

The plank makes sense in theory: In that position you’re forcing your anterior core musculature to support your spine in a way it isn’t used to and will result in strength and stability increases.

Truthfully, it can be useful for this purpose, but it gets out of hand really quickly.

People always think that adding time to their plank is the right thing to do, but end up with some horrific Gollum-esque posture; neck cranked forward, low back sagging, butt up in the air just grimacing their way to an extra 5 seconds on their personal record.

I’m here to tell you that there are much better ways to train core stability (anti flexion / extension) than just hanging out watching the timer on your phone. In fact, I’ve got eight better planks you can try instead of the normal plank. I’ll even be a sweetheart and list them in what I believe is the easiest to hardest.

1. Foot March Plank

 

I like this as one of my first progressions from a static plank because it’s a very familiar position to most people.

Marching your feet just an inch or so off of the floor adds a substantial anti-rotation component to the exercise, and your client will recognize it very quickly.

2. Elbow Tap Plank

 

Like the foot march plank, this increases difficulty by taking away a point of contact but feels much more difficult than moving your feet.

I like to make my clients move through this very slowly and deliberately to help reduce the amount of hip swinging they get. I find it helps to keep your hands centered on your chest and adjust the width of your feet to increase or decrease difficulty.

3. Bent Knee Side plank with Clamshell

 

I actually think I dislike static side planks more than static front planks because people end up in really dog-shit positions really quickly.

A good “hack” to fix this is utilizing the bent knee side plank, which makes it easier to stay in a good position by shortening the length of the lever (your body).

To get even more out of this exercise, throw a band around your knees and hit a clamshell. You’ll be training anti-lateral flexion as well as a few aspects of your hips while you’re at it. I utilize these as both a core exercise and as a filler/activation exercise paired with squats or deadlifts.

4. Plate Drag Plank

 

This is very much a progression of the elbow touch plank and allows you to load it externally.

There are lots of other videos of people using kettlebells, sandbags and even heavy ropes to do these.

5. Side Plank with Wall Slide

 

The first time I did these was during Eric Cressey’s “Show and Go” program.

I saw them on the program for that day and watched his video and thought it would be no big deal.

Got set up for my first rep and as soon as I lifted my leg I folded like a chair.

My athletes have given this exercise various names like “The Devils Exercise” and “if I see this again next month I’m gonna punch you in the junk”.

But give them a shot, I swear you’ll like it…

6. Bench Plank with Row

 

This gets really brutal really fast.

I personally don’t really chase the weight of the row portion of the exercise as I prefer the plank to be the emphasis and to be controlled perfectly. It’s nice to get a little extra rowing in with this exercise, but always be in control of the dumbbell.

7. 8 Point Plank

 

I thought I’d throw a curveball at you by making the two most difficult variations here static planks!

I just learned this variation recently and it’s really pretty amazing.

I underestimated it at first and then found myself shaking like a leaf in a windstorm within five seconds of starting it.

Putting your knees on the ground and posteriorly tilting your pelvis will help to remove your quads and hip flexors from the equation and then moving your elbows out under your eyes lengthens the “bridge” a little more.

If it feels not so hard to you, then you really need to focus on that pelvic tilt!

8. RKC Plank

 

This is a static plank, but barely.

The technique described in the video is called the “Zip Up” technique and I like to go through those steps before every rep of this plank.

I typically ask my clients to do three, 10-second holds with a quick break in between each rep.

You end up with a 30 second plank, but the most intense 30 seconds possible. If you don’t say “holy shit” as soon as you finished, then you did it wrong.

Final Word

If you’re going to train your core, you might as well be doing something that’s legitimately effective and won’t take up 7 minutes per set.

Try these out and let me know how they go for you.

About the Author

Mike is a personal trainer and strength coach living in Cleveland with his fiance and adorable pit bull.

He is the owner of Anderson Strength and Fitness, the strength coach for Healthy Green Athlete and is an all around badass dude. You can follow him on Instagram HERE or shoot him an email at [email protected].

CategoriesAssessment Corrective Exercise Program Design

Which Is More Fictional: Unicorns or Tight Hamstrings?

Two weekends ago I was in London teaching a workshop with my friend Luke Worthington.

We had a group of 35 trainers from across the UK (and Europe) eager to learn more about assessment, program design, coaching up common strength movements, and how I rank the Bourne movies.1

One of the main umbrella themes we kept hammering home was that, contrary to popular belief, “tight” hamstrings isn’t really a thing.

Labelling the hamstrings as “tight” is often the default scapegoat and blamed for everything from butt wink to low back pain to male pattern baldness. So it wasn’t surprising to see the flabbergasted reactions from the majority of attendees when Luke and I kept repeating our message.

You would have thought Gandalf rode in on a Unicorn yelling “You shall not stretch the hamstrings!” based on people’s facial expressions.

Copyright: luckyraccoon / 123RF Stock Photo

Did Tony Just Say Tight Hamstrings Don’t Exist?

What’s next: Water isn’t wet? Grass isn’t green? Ryan Gosling’s gaze doesn’t penetrate my soul?

Listen, I’m as skeptical as they come whenever anyone in the health/fitness industry uses the words “everyone,” “always,” or “never.”

Those are three words, when used ad nauseam, immediately scream “shady motherfucker with an agenda,” whenever I hear them.

  • It’s never the hamstrings. OR You should never eat past 7 pm.
  • Always avoid gluten. OR If you’re serious about fat loss, always avoid carbs.
  • Everyone must deadlift from the floor. OR Everyone who reads this site is clearly off the charts intelligent and attractive. (<— 100% true).

There are nevertheless exceptions to every rule and circumstance. I’d be remiss not to tip my hat at the notion there are, indeed, people out there who have legitimately tight (or, more to the point, anatomically short) hamstrings.

https://www.youtube.com/watch?v=a1Y73sPHKxw

 

That being said, I doubt you’re one of them.

I’m not going to sit here and say it’s never the case, but it’s such a rare occurrence that you’re more likely to win an arm wrestling match vs. a grizzly bear than actually having tight/short hamstrings.

Take butt wink for example.

The common culprit is tight hamstrings (photo on the right).

But if we were to discuss (and respect) basic anatomy we’d note the following:

  • The hamstrings are a bi-articular muscle group that cross both the hip and knee joints.
  • My pecs can cut diamonds.
  • As we descend into deep(er) hip flexion – I.e., squat – the hamstrings lengthen on one end (hips) and shorten on the other (knee), for a net change of nada.

#itsnotthehamstrings.

But How Can We Tell?

It’s uncanny how many people I’ve interacted with in my career who describe having tight hamstrings, and after telling me they’ve been stretching them for 43 years (<— only a slight exaggeration), are still looking for that one magical stretch to cure them.

My first step is to plop him or her on an assessment table and ask them to perform a simple screen to ascertain whether or not they do, in fact, have tight hamstrings.

It’s called the Active Straight Leg Raise.

You lie the individual supine and ask them to slowly, while keeping one leg cemented to the table or floor, elevate the other off the table while keeping it as straight as possible. They keep going until they feel the first smidgeon of resistance (or you start to see compensations like the pelvis rotating, the foot rotating, and/or either knee start to flex).

An acceptable ROM is anywhere from 70-90 degrees of hip flexion.

A funny thing almost always happens.

Most people pass the screen with flying colors.

Me: “You don’t have tight hamstrings.”

Them: “The fuck outta here! You mean, there aren’t any other stretches I should be doing?”

Me: “Zero.”

Them: “Zero?”

Me: “Yep, zero.”

[Cue crickets chirping]

This finding doesn’t, however, dismiss the fact said person’s hamstrings still FEEL tight.

So, W……..T……….F?

Something is awry.

To peel back the onion a bit more I’ll then implement a brilliant trick I was reminded of by Ottawa based personal trainer, Elsbeth Vaino.

The Bridge Test

 

I’ll have the same individual perform a standard glute or hip bridge. They’ll get into position and then I’ll ask “where do you feel that?”

Many will immediately say “hamstrings.”

I’ll then have them perform a 1-Leg Glute Bridge and ask them to hold that position for 10-15 seconds.

Most don’t last five.

“YOWSA…..my hamstrings cramped up.”

Why?

The body’s #1 hip extensor is the glute max, and if it’s not doing it’s job well the body’s #2 hip extensor, the hamstrings, will pick up the slack.

In all likelihood, for most people most of the time, the hamstrings feel tight because 1) they’re overactive and doing double the work and/or 2) pelvic alignment needs to be addressed (more glutes and anterior core = more posterior pelvic tilt = hamstrings are put on slack).

NOTE: the latter point – hamstrings lengthened due to (excessive) anterior pelvic tilt – is why stretching them only feeds the issue. The tightness many feel is neural in nature, not because of true shortness. Stretching an already lengthened muscle only exacerbates things.

Something Else to Consider: Active End-Range Hip Flexion

To add another nail into the “it’s not the hamstrings” coffin I’ll also take a gander at one’s ability to move their hip into (active) end-range flexion.

This “trick” digs into some of Dr. Andreo Spina‘s work on Functional Range Conditioning (FRC) and is another splendid way to gently tell someone to stop stretching their hamstrings.

 

No diggidy, no doubt.

Final Word

The sensation of tight hamstrings is less about an anatomically short muscle which requires endless hours of static stretching, and more about improving:

  1. Position/alignment of the pelvis via nudging people into a little more posterior pelvic tilt by hammering glutes and anterior core.
  2. Active end-range hip flexion. Allow people to experience this position more often and good things will happen.

Stop…..stretching…..the…..hamstrings.

CategoriesCorrective Exercise Program Design

Are You Engaging the Right Muscles When You Squat?

I’m in Europe for the next two weeks traveling.2

Fear not. I’ve still managed to queue up some stellar content for you in my absence.

Today Dr. Sarah Duvall is pinch-writing for me talking about a topic that’s relevant to anyone who likes to lift heavy things: Squats (and how to make them feel better).

Her new resource, which she developed alongside fellow coaching superstars Kellie Hart and Meghan Callaway – Glutes, Core, and Pelvic Floor Workout System – is on sale starting today (6/28) and runs through 7/2.

It’s stellar and I think you should check it out.

Copyright: viacheslavmaksimov / 123RF Stock Photo

Are You Engaging the Right Muscles When You Squat?

Several months ago Tony and I met at Caffe Nero to talk shop.

After a combined 30 + years of working with people, we have both come to the conclusion that strength is your friend!

It’s your friend for rehab, for life and for aging.

In other words,

“You need to lift shit to fix shit.”

It can get a little tricky, because I’ve often found for patients with tightness or pain that we have to first make sure the right muscle is doing the work before overloading.

A great example of this is doing squats but primarily loading quads and low back instead of balancing the lift with glutes and abdominals. Or doing deadlifts but primarily feeling them in your back, never your glutes or hamstrings.

So you’re lifting and trying to get stronger, but in reality if you’re experiencing the above you’re overworking a subset of muscles instead of the intended target.

That’s why you should always know what muscles you want to work and where you should feel it.

Educated lifting!

Let’s take a second to break down the ever-elusive squat a little further. There are so many varieties from goblet to back to front squats and everything in between.

You’ll want to pick a variety that feels best for you, but I’d like to share a couple tricks for squatting in a way that targets your glutes and abs. This will be especially helpful if you primarily feel squats in your quads and low back.

Let’s work from the ground up at 4 key areas of the body.

#1. Keep Your Toes Firmly on the Ground

Somewhere along the way the cue to lift the toes got popular.

This is an easy way to shift your weight back to help get the squat more into your hips instead of your knees.

When we make cues too easy they often miss the mark. It’s true that you want to sit back into your hips, but the body follows patterns and when you pick up your toes you set off a flexion chain in your body that can increase hip flexor activation and decrease abdominals.

Give it a try now.

Pick up your toes for a squat and focus on how much you feel your abdominals. Now, give me a nice short foot (big toe down, arch engaged, weight spread evenly between the ball and heel) and see if this grounded foot turns your abs on more.

Those hardwired neuro patterns are hard to break, and having great foot placement sets the tone for the rest of the body.

 

So how do you sit back instead of coming forward onto your knees? Try practicing your squat by sitting back to a box or chair.

This will help train the pattern without picking up your toes.

#2. Sit Into Your Glutes

You want to feel your glutes lengthening for your squat.

It’s not a deadlift, your knees will bend, but it shouldn’t be all knees.

Two signs you’re not lengthening and sitting into your glutes:

  • You have to fold in half to sit back. (Now, if you have really long femurs or a narrow stance, you’ll need to lean forward a bit more. But if you widen your stance and you still find yourself bending over at the waist, it might be a good idea to check your rockbacks.)
  • You start with a neutral spine but then overarch your back to sit into the squat. Overarching the back and lengthening the hamstrings is a great way to look like you’re sitting back into your glutes when in reality you’re just going into a big anterior pelvic tilt. If this is the case, your low back will often feel tight after your squat.

To fix the folding in half, try holding on to something when you squat, like suspension straps. Then you can practice sitting back and down into those glutes.

 

#3.  Neglecting to Keep a Neutral Spine

How we initiate a motion sets the tone for that exercise.

So if you arch your back to start, then your brain gets the signal, “this is a back exercise.” If you lengthen your glutes to start, then your brain gets the signal, “this is a glute exercise.”

Sitting the tone is important!

It’s much easier to do something right from the start than it is to play catch up. Wait, are we talking about life or squats?

See if you can spot the difference between initiating for the glutes lengthening vs the low back overarch?

 

#4. Head Alignment

Let’s do a test.

Look up at the ceiling and squat.

Did you feel how you wanted to overarch your back?

Now, put your chin to your chest and squat.

See how you wanted to tuck your bottom?

Our body follows our head. You’ll never see a gymnast look the opposite way for a flip.

Playing around with head positioning and where the eyes are looking can dramatically change a squat. If someone is having lots of trouble keeping their abs engaged, I might have them look down just a pinch more. If they are really having trouble sitting into their glutes, I might have them look up a pinch.

The real takeaway from this is to know where you should feel an exercise and make sure that is what’s working. When you’re doing squats, you should feel both your glutes and quads working, as well as your abs and low back. A balanced squat works everything, and working everything means you’ll be able to do more and get stronger without getting hurt because the effort is shared.

Want to learn more about where you should be feeling an exercise and which muscles should be working?

You’re in luck!

Glutes, Core, and Pelvic Floor Workout System

Three expert coaches in the fitness and rehab industry came together to build an incredible 12 week workout program to help you reach your fitness goals.

Everyone – women AND men, powerlifters AND CrossFitters, Batman AND Care Bears – can spend more time developing their glute, core and pelvic floor strength and integrity.

Sarah, Kellie, and Megan are phenomenal coaches and have put in a ton of work to make this a resource that can equally help (and be applied) fitness professionals and general population alike.

Fitness Professionals: to be able to assess and write effective corrective and training programs to address things like pelvic floor dysfunction, rectus diastasis (which effects males too), incontinence, and many other “intricate” issues that aren’t easy to train around (much less talk about).

General Population: to show you the basics needed to feel great and to set yourself up for as much success as possible if or when you choose to attack the iron.

Batman (in case you’re reading this): to fight crime in a more efficient and timely manner.

This program is thorough AF and the beauty is that it requires minimal equipment and can be done at home or in a gym.

I’ve performed a few of the workouts & movements myself and lets just say its highlighted a few glaring weaknesses on my end. What’s more, I’m learning a lot. This WILL make me a better coach.

The price is heavily discounted – $200 OFF – for two days only (6/28 and 6/29).

  • It increases $100 on June 30th – July 1st.
  • And then increases to full price on Monday, July 2nd.

You don’t have much time to take advantage, so I encourage you to do NOW.

—> Hurry! Click Me <—-

CategoriesProgram Design Strength Training

5 Quick Tips to Increase Strength

There are no “hacks” to getting strong. I’m a firm believer you get out of it what you put in.

It’s hard, and it takes a lot of hard work; oftentimes over the course of several years.

That said, below are a few “quick” tips that can help expedite the process. Admittedly there’s nothing profound or elaborate included, but I felt it important to suggest things that are easily accessible to the bulk of people who read this site.

Hope they resonate and help.5 Quick Tips to Increase Strength

1. WARNING: Captain Obvious suggestion of the day: Creatine

It still dumbfounds me to think there are people out there who train on a consistent basis, yet are still not taking creatine (and yes, this includes you as well ladies). It’s the most researched supplement in human history and it’s efficacy has been proven time and time again.

*It’s safe

*It works

*It’s NOT steroids

Just take five grams of creatine monohydrate (no need to buy the expensive brands that are laced with rocket fuel) per day and that’s that.

ADDENDUM: This is a suggestion. Not mandatory. The first step to addressing lack of progress is to audit your program and nutrition. If those two factors aren’t getting the job done, no one supplement is going to be the panacea.

That said, you still need to go train like a savage. Taking creatine alone isn’t going to mount to much.

2. Deadlift Barefoot

Everyone who trains with me here in Boston is told to take their shoes off when (s)he deadlifts.

To quote a new client I started with the other night

“Why?”

BECAUSE I SAID SO. HOW DARE YOU QUESTION ME. KNEEL BEFORE ZOD!!

Just kidding.

Well for starters, by taking your shoes off you’re now 1-2 inches closer to the ground, which is 1-2 inches less distance the bar has to travel.

Secondly, and more germane to the point, by taking your shoes off you’re now able to push through your heels. As a result, you’ll recruit more of your glutes and hamstrings to help out.

It’s not uncommon for some people to see a significant increase in how much weight they can pull off the ground from a little more posterior chain recruitment.

Thirdly, people will automatically think you’re badass cause you’re training with no shoes on. Of course, this is contingent on whether or not your feet smell like you’ve been walking through a sewer all day.

In that case, it’s your call.

3. Glute Activation

If your glutes aren’t able to fire full throttle, the hamstrings and lower back have to do more work than they’re accustomed to doing.

So from that standpoint paying more attention to glute activation can have positive repercussions for those suffering through chronic low-back pain.

However, people often forget the badonkadonks are not only the body’s dominant hip extensor which play a key role in athletics and strength, but are also a fairly large muscle that’s aesthetically pleasing to look at (cue obligatory fitness Insta-celebrity pic here).

Don’t worry, I got you too ladies:

By “turning on” the glutes with some simple activation techniques beforehand, you will undoubtedly be able to handle more weight when you squat and/or deadlift.

To that end, while I don’t have any PubMed research articles to back this up, more weight=more strength=more people want to see you naked.

Here are some of my favorites:

Up 2, Down 1

 

I like this variation because it allows for more eccentric overload on the lowering leg. Obviously one will need to master the two-legged variation first, but this is a nice progression to consider.

Band Resisted 1-Legged Hip Thrust

 

This is an ingenious variation I stole from Dean Somerset. If you’re looking to progress you’re 1-Legged Hip Thrust and having a hard time figuring out a way to do so, give this a try.

Creepy McCreepypants Frog Pumps

 

Popularized by none other than Bret Contreras, Frog Pumps are another fantastic exercise that aid in getting the glutes nice and juicy.

Thing is, they’re awkward as fuck to perform in public.

So, there’s only one way, and one way only, to perform them….

…..by copying Bret and Dr. John Rusin’s lead and making direct, intense eye contact with someone and making things creepy AF.3.

Reps can range anywhere from 15 to infinity.

4. Stop Testing Strength and Build It

I’m not the first to say this.

Many other coaches stronger than I – Chad Wesley Smith, Greg Robins, Julia Ladewski, Pavel, to name a few – have reverberated this quote on repeat throughout the years.

Far too often trainees head to the gym week in and week out and “test” their lifts rather than actually build them.

Now, mind you, lifting heavy things (90% + of 1 rep-max) is a non-negotiable factor to getting strong. However, as I noted in THIS blog post sub-maximal training (I.e., predominately using loads in the 65-85% range) is much UNDER-valued component to strength training.

In other words: loads in those ranges help one to BUILD strength.

Moreover, utilizing more sub-maximal training – while having an obvious muscle building effect (bigger muscles often equate to more force output) – also allows trainees to hone their technique and to get into (and maintain) proper positions to exhibit their strength more effectively.

5. Use Novelty Sparingly

Unlike coaches Dan John or Mike Boyle, I don’t find myself to be a very quotable person.

However, I am proud of this one:

“Look, I’m not bashing exercise variety. Variety has a time and place. However, the greatest gap in most people’s training isn’t lack of novelty, but rather lack of mastery.”

Many trainees have what I like to call “Squirrel Syndrome” when it comes to working out.

They start doing an exercise (or in most cases start an exercise program) and before they’ve put down the dumbbell on their first set they’re distracted by a new “squirrel.”

 

In this case the squirrel is an entirely new exercise program or a bright, shiny, new exercise.

– “Jumping Jack BOSU Bicep Curls?”

– “Sweet Christmas, I need that in my life.”

Want to get stronger?

Stop hopping exercise to exercise or program to program. It’s almost impossible to see steady progress if you’re heavy-handed on the novelty.

I like Jim Wendler’s approach to programming for strength:

“The boring shit works.”

Observe anyone who’s strong or has a physique you admire and almost always they’re doing very vanilla things in the weight room.

Contrarily, watch most other asshats who cry afoul about hitting their genetic ceiling4(or something equally as lame):

Jumping Jack BOSU Bicep Curls.

CategoriesProgram Design Rehab/Prehab

All About Recovery

I always like to say the progress you make in the gym are the direct result of how well you allow yourself to recover.

As counterintuitive as it sounds you break muscle down in the gym, and it’s the time away from deadlifts, squats, and daily WODs that your body recovers and bounces back stronger than before.

Today’s guest post from TG.com regular, Dr. Nicholas Licameli, expounds on some of the best (and simplest) ways you can get a little more recovery in your life.

It’s not as easy as telling someone to “go to bed.”

Enjoy.

Copyright: lzflzf / 123RF Stock Photo

My Top Recovery Tips

As soon as a training session ends, the goal should be to start the recovery process.

In order for us to consistently make improvements in our bodies and our training, we need exercise that overloads our current tolerance AND adequate recovery. In other words, we need to challenge, break down, and fatigue our muscles as well as recover from that challenge, break down, and fatigue.

There are many ways to look at fatigue. One common breakdown is peripheral fatigue and central fatigue. Peripheral fatigue is simply the physical stress, break down, and depletion of glycogen that muscles experience during training. This decreases strength, power, and performance and causes muscle soreness.

Central fatigue is a bit different.

Without going too in depth (that’s for another article), I introduce the autonomic nervous system, made up of the sympathetic (SNS) and parasympathetic (PNS) nervous systems. The SNS controls our stress response, or “fight or flight.”

SNS controls our bodies when we come face to face with a grizzly bear. We’re going to sweat and our heart rate, blood pressure, and respiratory rate will increase. During this state, we are essentially mentally and physically breaking down our bodies.   The PNS controls the recovery response, or “rest, digest, and recover.” During this state, our blood pressure, heart rate, and respiratory rates all decrease.

It is in this state that we mentally and physically rebuild and recover.

Interestingly enough, the brain’s mechanism for learning works similarly to the mechanism by which muscles grow and become stronger.

Muscles do not grow in the gym.

Training causes muscles to be broken down. It is during recovery and sleep that muscles make adaptive changes.

Similarly, we do not learn while we attend a lecture.

via GIPHY

The lecture is like a training session because we do not make adaptive and lasting breakthroughs while in class. Our brains make new connections and truly absorb new knowledge during the rest, digest, and recover phase, which occurs after the lecture and usually during sleep.

I Sleep Every Night, Isn’t That Enough?

Not quite.

Imagine this sample day:

Alarm goes off (for the 5th time…thanks a lot snooze button) and you jump out of bed feeling like you’re running late. You go into the bathroom, get washed, get dressed, sprint down the stairs, grab some coffee and a quick to-go bite to eat, and you get into your car.

Some traffic, nasty drivers, and frantic lane changes later, you make it to the office a few minutes late. With no time to prepare, you dive right into your daily work duties.

After a stressful day at work (and getting yelled at by your boss for being late) and four cups of coffee, you rush to get home to pick up the kids from school. The commute home is no better than the morning, but you manage to get there on time. You make it home, give the kids a snack[/efn_note]As if I know anything about childcare. Sorry parents, this article is written by a young man without children…yet.5 and head out to the gym.

After taking a pre workout with enough caffeine to give heart palpitations to a Clydesdale horse, you manage to get psyched up for your workout. After a great workout, you jump in the car newly energized and ready to make dinner for the family and help the kids with homework. After collapsing on your bed and staring blankly at your Instagram feed until you can’t keep your eyes open, you manage to somehow fall asleep.

What’s the point of this example?

This is an entire day spent in a sympathetic state!

Remember, the sympathetic system is the fight, flight, and physical breakdown system. There is no time allotted to the parasympathetic system: rest, digest, and recover.

Things like stress, caffeine, and training are all highly sympathetic.

Here’s the good news!

A day like this can be easily changed for the good. All it takes is a few minutes of actively disconnecting from the grind. My favorite (and in my opinion, the simplest) way to accomplish this is simply breathing.

That’s right. Good ol’ breathing.

Inhale deeply and exhaling slowly. Let your shoulders drop down on the exhale. Redirect your mind away from the day-to-day and focus on your breathing (more on this below).

via GIPHY

In my office, we set an egg timer for one hour. When the timer goes off, everyone stops and takes a deep breath. It takes maybe 6 seconds and has had a significant impact on staff and patients alike. No egg timer? Every time you slip away for a bathroom break, try making it a point to take a deep breath. It may even be a good idea to bring along loved ones. What could be a better way to end the day than a couples breathing session in bed?

Actually, don’t answer that.

Note From TG: BOM, CHICKA BOM BOM

It seems logical that a proper recovery plan would target both types of fatigue. The following is a list of some recovery techniques that research has shown may be effective.

The techniques will target both types of fatigue and keep you on your way to achieving and surpassing your goals. Before we go on, it is important to note that no recovery technique, including the ones below, will be effective without proper sleep and nutrition. Getting your Z’s and eating properly to fuel and refuel our bodies are most important.

That being said, let’s get to it!

In an already packed schedule, it is not feasible to think you will be able to set aside time to do each technique, so I’ve numbered them from 1 (most important) to 4 (least important), in my opinion of course.

My opinion is based on the current research, effectiveness, convenience, and anecdotal experience both personally and professionally. It should be noted that although there is some research supporting the use of these techniques, many of the mechanisms and overall effectiveness still warrant further study.

For more information about specific parameters and references (and if you want to feel really insignificant about yourself and the quality of your own content), be sure to check out Chris Beardsley’s work at strengthandconditioningresearch.com right here.

1. Deep Breathing and Meditation

What Is It?

Using deep, controlled breathing and meditation to induce a state of physical and mental relaxation.

What Does It Do?

Deep breathing and meditation increases parasympathetic nervous system activity (rest, digest, recover) and decreases sympathetic nervous system activity (fight or flight).

How to Do It?

Choose a relaxing environment (an empty room, out in nature, etc.) and position yourself in a comfortable position (I prefer lying on my back with a pillow under my head and a pillow under my knees). Breathe in deeply through your nose and imagine the breath filling up and expanding your abdomen and lower back.

Hold for a few seconds and then exhale through your mouth in a controlled manner (don’t just blow the air out). With each exhale, imagine your body melting into the floor. Keep your mind focused on your breathing. “Is this an ‘in’ breath or an ‘out’ breath?” is the only thinking that should be happening.

If you hear a car horn and your attention goes to the car, redirect your mind back to your breathing. If your mind drifts to that report you have to write at work today, redirect your mind to your breathing. Some types of meditation actually involve allowing those intrusive thoughts in, and accepting their presence. If they are of significance, take moment to write them down.

If they are insignificant (be honest with yourself), push them away and redirect your mind to your breathing. Meditation takes practice, but as you train your brain to control intrusive thoughts and focus on the moment, you’ll see drastic changes in your recovery as well as your life.

2. Active Recovery

What Is It?

Active Recovery involves performing light resistance training or cardio either immediately following a workout or between workouts.

What Does It Do?

May reduce muscle soreness, limit strength losses, and even improve mood.

How to Do It?

Perform active recovery by using a light load (30% of 1 rep max) for about 20-50 reps for less than 60 minutes or using an active cool down such as a stationary bike for roughly 15 minutes.

Note From TG: Check out my Bloop, Bloop, Bloop Workout HERE which touches on the same idea a Nicholas describes and gives you some ideas on what to do.

3. Foam Rolling

(For an in depth look at foam rolling, be sure to check out my previous article here and my podcast here, which are much more comprehensive than what is described in this article.)

What Is It?

Foam rolling involves lying on a roller and using gravity to apply pressure to a muscle. The roller is pressed into the muscle belly and the user rolls up and down the length of the target muscle.

 

What Does It Do?

Like deep breathing and meditation, foam rolling can tap into the parasympathetic nervous system (rest, digest, recover) and reduce sympathetic nervous system activity (fight or flight) by inducing a global short-term decrease in muscle tone.

Muscle tone is the continuous passive contraction of a muscle controlled subconsciously by the brain. In other words, it’s a muscle’s resistance to passive stretch.

Tone is created by a constant subconscious message from the brain telling a muscle to contract. Many times the sensation of muscle “tightness” has more to do with tone and less to do with actual muscle length.

How to Do It?

1. View video above.

2. Or, if you learn better by reading:

Start off with a slow, steady roll covering the entire muscle group, scanning the area for tender spots. Think of scanning the area as a blind person would scan a new environment. Once you find a tender spot, pause and hold on that spot until a release is felt and the tenderness lessens. Add some deep breathing while holding on the tender spot to further assist in the release. Follow this up with another slow, steady roll over the entire muscle, just like how you started. It is true that foam rolling should be a bit painful, but too much pain will cause an increase in muscle tone, which, as previously mentioned, is exactly the opposite of what we want to do. More pain is not better.

Better quality is better.

4. Water Immersion

What Is It?

Water immersion is the use of ice baths or hot tubs.

What Does It Do?

May reduce muscle soreness and limit losses in performance.

How to Do It?

Use cold-water immersion (8-15°C/46°F-59°F) for 5-15 minutes or alternate 1-4 minute bouts of cold and hot water (38°C-42°C/100°F-108°F). Be sure to be submerged to shoulder height.

Where to Start?

A great place to start is with (1) deep breathing and meditation.

Start small.

Try devoting a few minutes each day to disconnecting and breathing. Work up to longer durations as you start to get the hang of it.

This will help in all aspects of life.

Once you’ve successfully made it a habit to disconnect and breathe for a few minutes each day, try adding in some (2) active recovery days.

After you have a solid daily breathing and meditation routine and you’ve managed to add in some active recovery to your week, consider using a foam roller combined with deep breathing for a few minutes after training and maybe even before bed. Once you have all these in place, feel free to give (4) water immersion a shot if you have the time and resources.

Use these techniques, along with proper sleep and nutrition, and you will soon reap the physical and mental benefits of proper recovery!

About the Author

Nicholas M. Licameli

Doctor of Physical Therapy / Pro Natural Bodybuilder

Youtube: HERE

Instagram: HERE

Facebook: HERE

Every single thing he does, Nick believes in giving himself to others in an attempt to make the world a happier, healthier, and more loving place. He wants to give people the power to change their lives. Bodybuilding and physical therapy serve as ways to carry out that cause. Nick graduated summa cum laude from Ramapo College of New Jersey with his bachelor’s degree in biology, furthered his education by completing his doctoral degree in physical therapy from Rutgers School of Biomedical and Health Sciences (previously the University of Medicine and Dentistry of New Jersey) at the age of 24, and has earned professional status in natural bodybuilding. His knowledge of sport and exercise biomechanics, movement quality, and the practical application of research combined with personal experience in bodybuilding and nutrition allows him to help people in truly unique ways. Love. Passion. Respect. Humility.   Never an expert. Always a student. Love your journey.

CategoriesCorrective Exercise Program Design

4 Exercises to Strengthen Your Core and How to Program Them For Lower Back Pain

Raise your hand if you watched The Royal Wedding this weekend.

*raises hand*

But I only tuned in because Julian was up so early Saturday morning and there was nothing else to watch.

Yeah, yeah….that’s it.

Anyway, I’ve got an excellent guest post for you today from Florida based trainer William Richards covering a topic pretty much everyone can get on board with…..

…..low back pain and how to choose or modify the best bang-for-your-buck exercises to help nip it in the bud.

Copyright: lightwise / 123RF Stock Photo

4 Exercises to Strengthen Your Core and How to Program Them For Back Pain

When it comes to core training and sensitive lower backs I have been through the gauntlet.

I have experimented on myself and have worked with so many frustrated clients who want to train their core but always seem to re-injure their backs or stay on what I call their own pain cycle.

They go to the gym with minor inflammation thinking a good workout is what they need. They knock out what they think is a “safe” workout and spend the last 20-30 minutes hitting some hanging leg raises, decline sit-ups and maybe even some weighted jumping ball slams (because they heard a stronger core will beat their back pain). The intention behind this workout was good and hopeful but they go home and slowly start to experience this gradual increase in pain and tightness in their lower back.

Fast forward 24 hours and mornings feel like you have a tree branch wedged between two vertebrae.

Forget bending over to tie your shoes let alone put pants on. You feel 80 years old until the Extra Strength Tylenol and Ibuprofen concoction kicks in and you get a small glimpse of what it feels like to be pain-free and healthy. For most this is the only sense of relief they will ever experience.

We all know lower back pain can be complex. There could be a lot of different factors at play here but one of the key topics I want to shed light on is the core training approach.

How Should I Approach Core Training With Lower Back Pain?

In my experience with coaching corrective core training for sensitive backs, there are three key points I find myself covering over and over again.

(1) Safe modified approaches to “modern” exercises that have the sensitive back in mind.

When you here modification you immediately think “an easier version of what your showing me.” Which is true in most cases, but when dealing with a sensitive back your not looking for “easy” you’re looking for a certain pain threshold that the individual/you can control.

This threshold is extremely important to coaching sensitive backs because that very threshold can put someone on the couch for a week popping pain meds or training and moving towards freedom and a faster recovery.

So when picking and executing your core exercises think more about how the variation is affecting the way your lower back feels in the moment AND 24 hours after doing it.

Nothing you should be doing will consists of training through pain. Often times any irritation or discomfort from an exercise will kick in the next day once all the feel good chemicals have worn off.

(2) The correct coaching through these modifications to safely progress to the level of difficulty that is safe for you.

Once you have dialed in on your own safe threshold it’s time to start modifying the exercise to fit your needs. There are tons of ways to do this so I will highlight a few of my top cues here.

If you’re experiencing pain:

-1- Check the position of your pelvis.

Is it neutral?

Especially with exercises like the ones you will see below it’s paramount that you take unwanted stress OFF the lumbar spine. Some of this stress is commonly caused by an overextended or flexed lumbar spine. If you’re experiencing pain, simply being overextended or over flexed will only get worse when you add compression or a form of challenge to the position.

Note From TG: Here’s a great way to teach/cue people how to (safely) move their spine into flexion and extension IN CONTROL. Sometimes back pain is the result of being “stuck” in an over extended or flexed position. Allowing people “access” to range of motion can be a game changer.

 

-2- Bring the loads or limbs closer to your body.

Wait, what?

Try this out: If you have back pain, take a 10 lb plate and hold it straight out in front with your arms stretched out. How does that feel on your lower back?

Now bring the weight closer to your chest. Did that bring relief?

The majority of instability issues will produce pain with the outstretched arm. The closer the load or limbs are to your body the less your body (in this case your lumbar spine) has to work to keep you upright.

You can apply this cue to exercises such as the plank (side and front) or a Pallof press. The more fully weight bearing you are with the plank the more stress it will put on the irritated lower back. The same goes for the Pallof Press.

 

The further outstretched your arms are the more demand it will place on the lower back.

The more sensitive the lower back the more pronounced this will be.

(3) A Mindset Change

When training your core for back pain relief you have to adopt this way of thinking.

It’s not about the exercise you’re doing but the position of your painful points when doing the exercise. I did a quick 1-minute explanation of what I mean below:

Where Should I Start With Core Training?

Now that we have covered how you should be approaching core training, let’s get into applying what we learned. Below I want to show you four of my favorite exercises to use and modify for various levels of clients.

Let’s dive in.

1. Banded Quarter Crunch

 

One of the biggest reasons I love this exercise so much is because of the full upper body muscle recruitment it requires. Sometimes as new lifters or even those who are more seasoned we forget that bracing the trunk and engaging our body with a certain movement requires a lot of interaction between joints and muscle fibers.

To save on energy we subconsciously do the bare minimum to get the exercise done.

This is where weak links in our chain are created.

When doing these banded crunches I want you to think about bringing your arms down and out and engaging your lats before you begin moving anything. When in position be sure your spine is neutral, shoulder blades are tucked down and back and your chin is pulled in towards your neck.

When you go for lift-off, the goal is to move everything together and using the trunk as your primary mover while everything else upstream stays rigid and stiff. One way I like to cue this exercise so that the person isn’t trying to do too much of a sit up is to think about pushing your for-head up towards the ceiling. This will actually make the exercise seem a bit harder and trigger an even more intense muscle fiber recruitment.

You can get creative with this when it comes to the sets and reps scheme. You can do just reps or holds for a number of breath cycles. One rep would be a lift-off followed by a full cycle of breathing (inhale and exhale). For holds, after lift off, you can cycle 3-4 breaths before returning to the starting position.

2. Banded ISO-Deadbug

 

The dead bug can be a major let down for someone with a sensitive back. Most articles you find on the internet for lower back pain and core training you will find the dead bug. Unfortunately, those who take the dead bug at face value and don’t know how to tailor it to fit them are the ones who quit on the exercise before any benefit is seen.

In this video, I show you four variations that you can work from easy to more difficult with this exercise. We are going to use a similar band like the exercise above to help with upper body engagement.

3. Banded Sit Backs With ISO Hold

 

One thing I am a huge fan of other than hole-in-the-wall (probably should get shut down) Mexican restaurants are exercises that are designed or coached not only to make the individual stronger but to teach and groove healthy movement patterns.

One of these movements I see butchered is the hip hinge.

We do tons of exercises that include the hip hinge but with every rep and set we are putting ourselves in more danger than anything else. It’s hard to find an extra 30 minutes a day to practice proper bracing, coordination or healthy movement patterns separately. Which is why I will always work them into my workout like you see in this video.

Key points to remember with this exercise.

The most import thing is what I said HERE

I care more about the integrity of your body position then I do how many sets reps or weight you can do. You have to earn those gradual increments.

You want to stay within your pain threshold. No pushing through the pain to get a better burn. Leave that to the people who enjoy soaking in salt baths every night and are popping muscle relaxers and Percocet just to sleep at night.

4. Banded Birddog

This is another one of those exercises that can lead to frustration and more pain if not taken in small increments depending on how sensitive your back is to this type of movement.

I didn’t respect this exercise when I first introduced it into my personal rehab program. Instead, I just did what it LOOKED like I should be doing and went from there.

I want to help break this habit of the copycat approach. The more you know WHY you’re doing the variation of the exercise the better you will understand what you’re doing.

When doing this exercise, I want you to focus on the different modifications that are available with this move. We talked earlier about your specific pain threshold. These modifications should help keep in the safe zone.

Key things to remember:

Don’t rush the exercise. Start by breaking it down into segments and make sure there are no gaps or missing factors that are causing your pain.

You can attach the band to both the wrist or ankle to add difficulty to that individual limb either in the full Bird Dog or broken segments.

I Know What You’re Probably Thinking

Well, what exercise should I start with or which one is best for _________.

Don’t fall into this trap.

Remember, It’s not about what exercise you’re doing that will unlock your potential for long-term relief. It’s how you approach the exercise that you’re using. Focus on the position of your body BEFORE you even start the exercise then use the exercise to challenge that healthy position.

If you apply this to every core exercise, or any exercise for that matter, your ability to train towards lasting relief will significantly improve.

About the Author

After rupturing my L5-S1 disk over 7 years ago I was told that surgery and pain meds were my only option for a “pain-free” life.

I made a choice as a fitness professional to relentlessly pursue the truth to whether or not exercise could truly be the secret to getting relief.

After 10+ years coaching in the fitness industry I now focus the majority of my time teaching people how to pursue their own drug and surgery free path to back pain relief.

Aside from coaching you can find me on the Gulf Coast of Florida, surf fishing with my two kids and wife or eating my weight in Mexican food. For more info on me and what we have going on you can check out my website HERE.

CategoriesProgram Design

Earn Your Curls

I have a few silly rules at CORE:

  • Always greet my clients with a smile and their first name when they walk through the door.
  • When someone is attempting a deadlift PR (or if they’re deadlifting in general), they get to pick the music.6
  • Everyone has to wear pants on Wednesdays.
  • Clients have to “earn” their bicep curls.
Copyright: estradaanton / 123RF Stock Photo

 

Last week I posted something up on my Instagram account highlighting the latter point – earning your curls – that sparked some good conversation.

I posted a video of one of my female clients performing a set of bicep curls and in the description I wrote:

“I have a silly rule when it comes to working with female clients. I don’t include any direct arm work (mostly referring to bicep curls here) until they’re able to perform a strict bodyweight chin-up. @blondepaleo has earned her curls.”

Actually, what am I doing?

Why don’t I just post the video and subsequent commentary here?

DUH.

Many who chimed in simply asked “why?” and asked if I’d explain my rationale and train of thought.

Others brought up some very valid points, even disagreeing with me, which also served as an additional impetus to write this post and expound further.

So, here we go.

Earn Your Curls

First and foremost let’s not get cra-cra.

There’s a lot of things I take an “anti” stance on – anti-vaccers, Dr. Oz, mushrooms, poodles – but bicep curls isn’t one of them.

I’m not some elitist, Acai shake drinking, gluten free eating, bourgeoisie douchehole running around the far reaches of the internet trolling people telling them “bicep curls aren’t a functional exercise.”

Because, well, they are.

There are many things we do and accomplish in everyday life that require us to flex our elbows and/or to hold something isometrically in our arms.

Secondly, just so we’re clear, I’m also not a Sith Lord.

I don’t deal in absolutes.

There’s always going to be a “what if” or “it depends” caveat to any comment or claim.

As someone astutely pointed out in my original IG post:

“What if you’re working with someone who’s overweight and would otherwise have a long journey to their first chin-up/pull-up?”

1. On one hand, as a coach, I’m going to work to the best of my ability to set all my clients up for as much success as possible. My goal is to respect their goal(s) and to elicit a training effect.

If bicep curls are part of that equation, so be it.

2. However, assuming an overweight client’s goal is to lose weight, I can think of many things more deserving of our time within an hour session than performing bicep curls.

Anyhoo…..

As far as WHY I have my “no bicep curl until you can chin-up” rule I can wrap it up into a few bullet points:

1. Standards Simplify Programming

By implementing a few standards or “markers” into the mix, I find it helps to make programming more seamless and transparent.

As an example I have my own rule that no one graduates to the Trap Bar Deadlift until he or she can deadlift the “Beast” (48 kg kettlebell).

I have no smarty aleck explanation as to why, it’s just something I adopted after reading something from strength coach Mike Perry which resonated with me.

There’s no time line on this.

I have some clients who nail it within a session or two. Some take a few weeks. Others take a few months.

Either way it provides some semblance of guidance and direction with programming.

Do this then you can do that.

2. Performance Based Goals Work

Lets be real: most people start working out because they want to look good naked.

There’s no denying the aesthetic bias that drive many of us to the iron.

Whether I’m working with a female or male client for the first time, many will divulge they’d like to “tone up” this area or “tighten up” that area.

Having a pair of muscular arms to show off – especially now that we’re in the summer months here in Boston – is almost always high on someone’s list.

In my 15+ years as a personal trainer and strength coach, though, the limiting factor which prevents most people from attaining a nice pair arms isn’t their lack of bicep curls.

It’s their lack of being strong.

 

If I can nudge trainees towards a performance based goal – which will provide purpose and intent in their training – almost always, the aesthetic changes many covet just kinda sorta happen.7

3. People Are Gonna Perform Curls

Listen, I’m not going to sit here and say programming bicep curls is stupid, because it’s not. I often toss in a bonus “Gun Show” for many of my clients at the end of their session.

That being said, I wasn’t born yesterday.

Why program curls if you know people are going to sneak them in on their own no matter what anyways?….;o)

The Chin-Up Hierarchy

My friend and colleague, Max Shank, brought up a valid point in the conversation:

“Dude I have a rare opportunity to politely disagree with you on something!

Shall we? 

Curls are a functional exercise. They also can help one achieve a faster, better pull up if applied properly. “Endless” would be totally up to application. 

You are silly in a good way, my friend—and your rule is silly in a doesn’t really make sense to me yet kinda way. Maybe this is just the pendulum swinging back from too many curls and kickbacks and no compound moves?”

I can’t disagree with any of that.

“It depends” is always the right answer to any question.8  And, to be candid, I have programmed bicep curls into some client’s programs in an effort to expedite their chin-up prowess.

Oftentimes for the the exact reasons Max outlined above.

But also because bicep curls can help with the “end range” of the chin-up….especially those last 1-2 inches. Moreover, in terms of helping to improve anterior shoulder stability (bicep tendon attaches to the corocoid process), bicep curls can be valuable.

To that end, when it comes to one’s ability to perform their first chin-up (male or female) there’s a hierarchy of sorts I like to follow.

Training chin-ups/pull-ups more frequently will be paramount. This is a point I stole from Artemis Scantalides who’s a HUGE fan of training the chin-up 4-5x PER WEEK.

Mind you, not the “chin-up” chin-up 4-5x per week, but rather all the “stuff” that make up its parts 4-5x per week.

1. Learn the Hollow Position

This is a great way to teach context. Trainees need to learn to appreciate the Hollow Position from the floor before they have any hope in emulating the same position hanging from a chin-up/pull-up bar.

 

What’s more, there are a number of exercises you can perform in the Hollow Position – 1-Arm Presses, DB Flye, for example – that will reinforce full-body tension and transfer very well to the chin-up/pull-up

2. Learn to Use the Scapulae and Lats

 

The biceps ARE in the line-of-pull when it comes to chin-ups/pull-ups, so it’s not uncommon for people to feel them working.

However, it becomes a problem when the biceps the only thing people feel working.

The upper back, scapulae (shoulder blades) in particular, should be where the movement initiates, as well as the lats.

Scapular pull-ups, as demonstrated by strength coach Meghan Callaway above are a fantastic learning tool. That and cueing people to drive their elbows towards the floor when pulling.

3. Confirming, that, in fact, Wu-Tang Clan Ain’t Nuthin to Fuck Wit

Because, they’re not.

4. Actual Chin-Up Variations (Hanging From a Chin-Up/Pull-Up Bar)

  • Chin-ups with accommodating assistance (band assisted)
  • Eccentric Chin-Ups (emphasizing the lowering portion)
  • Flexed-Arm Hangs
  • Straight Arm Hangs
  • Straight Leg or Bent Knee Raises

5. Accessory Movements

Movements/exercises that very closely resemble chin-ups/pull-ups and/or target the same muscle groups:

  • Rack Pull-Ups

 

  • TRX Progressions

Starting with regular ol’ Inverted Row variations to something more along the lines as this:

 

  • Seated Lat Pulldowns – various grips
  • Any rowing variation – Seated Rows, Chest Supported Rows, DB Rows, literally, anything.
  • Rollout variations – Stability Ball, Ab Wheel, etc

6. Bicep Curls

Get some.

Wrapping Up

I am not anti-bicep curl.

I am not anti-bicep curl as part of a program to help someone achieve their first chin-up (or to perform more chin-ups).

I’m just anti-bicep curl when I know I have a limited amount of time with someone.

CategoriesProgram Design Rehab/Prehab Uncategorized

How the Endurance Athlete Can Appease a Shoulder That Hates Them

I’m still playing a little catch-up on my end from a weekend of Fitness Summit shenanigans in Kansas City.

I promise I’ll have some content ready to share tomorrow into the rest of the week (you miss me, right?), but in the meantime I’ve got an excellent guest post from Israeli Strength and Conditioning coach Menachem Brodie.

Enjoy.

Copyright: rcaucino / 123RF Stock Photo

How the Endurance Athlete Can Appease a Shoulder That Hates Them

As a Strength & Conditioning coach who works extensively with cyclists & triathletes most folk first reaction is “WTF Mate?” or “I didn’t even know that was a thing!”

When asked to describe it to people, the best I can come up with is that I know pretty much EXACTLY how Scott Evil feels:

Not “Strength coach” enough for that crowd, and not quite “Cycling enough” for that crowd…

But there is a ton that we can learn about posture and shoulder health from our two wheeled, pedal pushing friends, as they spend hours in positions just a bit more extreme than you or I sitting on the couch watching TV on the weekends.

The difference is that while we ingest 2,000 calories in Buffalo Wild Wings and that awesome ranch dressing, they burn those calories climbing mountains.

While posture and shoulder health have a huge impact on our overall well-being and can have significant and far-reaching effects, those effects are not always felt before it’s too late in the game.

This is especially true for Road Cyclists, runners, and triathletes, as their sport, by design, requires the body to work for long periods of time, preferably as energy efficiently as possible.

When I first started coaching cyclists for performance & strength, I focused on the glutes and their huge impact on the pelvis, spine, and rib cage as they supply the base of power on the bike and support for the upper body.

But it quickly became apparent that while I was on the right track, there was something even more basic that limits cyclists performance: Their posture….It is completely jacked due to hours on the bike in a closed position, supporting around 30% their weight with their hands and arms. (If you’re a cyclist and feel that you’re subjectively supporting more than 30% of your weight with your arms, go see a bike fitter, after you get started with the exercises we learn today.)

And so, the journey down the rabbit hole began, except unlike Alice, I could answer the Cheshire Cat with a definitive answer to “Where do you want to go?”

  • Improved performance
  • Improved quality of life
  • Avoiding looking like a Time trial cyclist/ the hunchback of Notre Dame….when you’re walking around at age 60

Let’s Get Down to Basics

There are two diaphragms in the torso that we want to have aligned in order to allow our body to function properly, including managing internal pressure, allow for proper/optimal muscle function, improved breathing, improved rib mobility, and much, much more:

Thoracic Diaphragm – controls pressure between chest and abdomen, the muscle responsible for respiration in the body, and what most people think of then you mention “Your diaphragm”.

Pelvic Floor – Controls pressure between pelvis and abdomen.

Interestingly enough, while in the general population we may see issues mostly at two of these diaphragms (Pelvic Floor and Thoracic diaphragms), in cyclists we tend to see a bit more issues, in large part due to the extreme position in which these athletes must perform for their sport.

Add into this mix that cycling is pretty much the only sport we have where the feet rotate about a fixed axis, variability in terrain, road surface, winds, and rider movements on the bike, and we have the right ingredients for some major movement issues.

Bear in mind that EVERY sport develops/requires its fair share of movement “deficiencies” or “imbalances at joints” due to repetitive tasks and movements, and while this is a part of sport, we need to keep our “average” cyclist in balance – after all, they are competitive in cycling, but a pro at something else…

Cycling puts you into an extremely vulnerable spot posture wise, not to mention with drivers (of note, PLEASE give us three feet when passing, it’s F***ing scary to have a car whiz past you within inches of knocking you off the road… when they could have waited 5 more seconds and given space… not to mention it’s pretty much law in nearly all countries and states).

Unfortunately, many in the cycling and triathlon communities have come to simply accept some forms of injuries as a right of passage for cyclists who are out there riding hard year in and year out.

From frozen shoulders and lower back pain, to constant upper neck pain and loss of hip extension….and a number of other issues, the communities have come to determine that “it just happens due to playing our sport”.

But it doesn’t have to be that way.

If we simply work on a few basic moves off the bike, we can have a significant positive impact on the riders performance and health, as well as YOUR performance and health from constantly flexing your spine to scroll through Instagram and Facebook throughout the day.

(Yeah, I saw you sit up a little straighter right there).

Opening the shoulder girdle, re-attaining proper scapular rhythm, and attaining better alignment of the Cervical, Thoracic, and Pelvic diaphragms are the goals we strive for and are not won in a few weeks, but rather over the course of a few months, and for more veteran riders, years.

It takes consistent work, done over a time period to see major gains and advances.

While it’s tough to argue which of these three diaphragms is “The most important to address” as it is based off of each individual athlete and what/if any issues they are having, we can say that due to our modern-day lifestyle, the shoulder girdle is a great place to start, as most cyclists will move to a compromised position at some point in longer/harder rides.

Not to mention that keeping the shoulder in good balance can relieve pressure on the brachial plexus, reduce the risk/ development of an overgrown coracoid process, as well as help alleviate some of the tension from the cervical extensors that are working so hard.

This allows accessory muscles of the thorax and neck to work as…. Accessory muscles, not stabilizers hanging on for dear life. As we get the shoulder joint sitting better, we can see the rib cage begin to gain proper movement, which leads to a better alignment of the Pelvic and Thoracic diaphragm, which allows the pelvic floor to relax and glutes and pelvic floor to activate in order to stabilize and move the body with more efficiency.

If we know that joint position dictates muscle function, then there are so many compensations happening in the sport of cycling, that many muscles wind up feeling like Tom Hanks in Castaway: They know what it’s like to be social and around others, but they begin to become detached from reality, and start doing other funny things.

via GIPHY

Aside from helping to put you in the best position to maximize energy expenditure, keeping the shoulders healthy and moving well can help you be able to EAT while out on the bike as well!

The number of riders I’ve had the last ten years who had lost proper range of motion in their dominant shoulder, and were unable to eat on the bike due to loss of the range of motion thus not being able to reach into their back pockets, and “not trusting” their other hand to steer, is many.

While we often see hip issues in cyclists as well, we know that the hip and opposite shoulder work together in unison to allow us to move forward, and thus why starting at the shoulder along with breathing, can significantly improve a riders performance AND their quality of life.

Enough of the talk, let’s get into some solid action items that you can implement 3-5 days a week, in 15 minutes or less, to help you get back to great posture and able to express your true conditioning and strength, no matter what your sport.

Before jumping into the exercises, be sure to take 4-6 minutes to foam roll/ lax ball, especially:

 

Foam rolling the Lats

Foam rolling the chest

LAX ball/ ACUMobility the neck – all the cool kids are talking about the ACUMobility ball, and while I haven’t used it myself, it does look like a useful piece of equipment that will be regularly used, so yes, I’ll jump on the bandwagon.

Just don’t make the mistake that many endurance athletes do and spend too much time on the roller/lax ball. If you’re doing soft tissue mobility for longer than 10-12 minutes, you need to get a life/ take a hard look at your recovery/ lack of recovery between sessions.

It’s not how hard you can go in a session, it’s going hard enough that you can recover session to session, while keeping consistency in your trainings.

After the foam roller we’ll jump into breathing as shoulder joint position will also affect inhalation and exhalation, so we’re going to start here, with learning to breathe.

Learning to Breathe & Resetting the Diaphragm

All 4’s Quadruped Breathing – Resetting the Diaphragm

1 set of 5 deep breaths through the nose, out through the mouth. Hold each breath for 4 seconds

 

Crocodile Breathing – Filling the Cavity Evenly

1 set of 5 to 8 breaths

 

Next, we want to work on opening the shoulder, but in a way that allows us to tap into Thoracic Rotation. For some of you this may be a bit much, be sure to listen to your body, and breathe out and RELAX when you hit a tough spot.

Side Lying Windmill

Opening up lats, pecs, and T-spine  to help the athlete function better.

One set of 8 each side

 

Finally, we work to fire up some muscles that may have been turned off, and/or “went on break.”

Wall Scap Slides

– Activating the Serratus anterior, Mid and lower Traps.

1 set of 8- make sure to keep your ribs from flaring, and your chin tucked.

 

Behind the Back Band Pull Aparts

– Activating the lower traps and rhomboids.

1 set of 8

 

Chin Nod, Progressing to Chin tuck Head lift

Helping activate the deep core, and fire up the muscles in your neck.

1 set of 8

 

Wrap Up

While these seem like a lot, you can and should be able to execute these exercises, in this order, 3-5 days a week, in 10-15 minutes. Remember, it’s not doing the exercises intensely or until fatigue that will help you see progress, it’s the CONSISTENCY that will.

About the Author

Menachem Brodie is a USA Cycling Certified Expert Level Coach, NSCA Certified Strength & Conditioning Specialist, Postpartum Corrective Exercise Specialist, and Serotta Certified Bike Fitter with over 20 years in the Health & Fitness Industry. “Brodie” as he is known, has done over 15 presentations for USA Cycling on Strength Training for Cycling, and is the author of Training Peaks Universities “Strength Training for Cycling Success” Online course.

When he’s not geeking out reading Ex-phys books, riding his bike, or trying to lift heavy things, he’s probably sleeping….errr, “recovering”. If you see Brodie without a coffee in his hand, something is probably amiss and you should call 911 immediately, as he may be signaling you for help.

CategoriesCorrective Exercise Program Design

Reaching: The Underrated Key to Shoulder Health

I’m heading out to Kansas City today for The Fitness Summit.

My boy, Shane McLean, was kind enough to send along this stellar article extolling the merits of “reaching” and how it can help make your shoulders not hate you.

Enjoy!

Copyright: remains / 123RF Stock Photo

Reaching: The Underrated Key to Key to Shoulder Health

When you’ve lifted weights for any length of time (I’m assuming you do because you read this site) you’ve probably had some type of shoulder injury. They suck as hard as a mother in law getting all up into your business.

And as a result, your gains and patience grind to a halt.

The shoulder is a shallow ball and socket joint that has the incredible ability to move in multiple directions. This allows you to lift humongous weights, throw baseballs and footballs really fast or to do the wave when you’re bored out of your mind at a baseball game.

All that mobility is great, but the shoulder needs stability too. The four muscles of the rotator cuff work hard to keep this ball and socket joint in a vertical position no matter you do to your shoulder.

However, the rest of the stability equation is up to you by getting the muscles around the shoulder girdle strong. This is (usually) achieved by doing variations of pushes, pulls, shoulder raises and planks.

Push-Up Palooza

 

Pull-Up Palooza

 

Meathead Palooza

 

Even when you minimize the risk of injury by doing the right things, the occasional shoulder injury can happen while lifting because sometimes we (yes me too) can get a little over ambitious.

However, there’s one little movement that most lifters neglect to do that can help prevent niggly shoulder injuries from occurring at all.

Do you what it is?

Reach, baby, reach.

What were you, thinking? More bicep curls?

 

Reaching is a movement that you perform every day. You reach for

  • the food in the fridge
  • the food in the pantry
  • the door
  • the dumbbells to do more curls

Adding a reach while performing pushes and pulls is important for your shoulder health because this allows the shoulder blades to move across your ribcage as intended.

The muscle that allows this magic to happen is the often neglected and unloved Serratus Anterior. This a broad muscle that wraps around the ribcage and acts to stabilize the scapula by holding it against the back of the thoracic wall.

In other words, it’s kind of a big deal.

When you’re lifting in the horizontal plane with exercises such as one arm cable chest presses/ rows or pushups, the Serratus Anterior main job is to protract/abduct the shoulder blades.

Now if the Serratus didn’t do its job correctly, then the scapula doesn’t move around the ribcage like it should (scapular winging) and muscular imbalances and mobility limitations may result.

And nobody has time for that.

However, just by adding a simple reach to a horizontal push or pull will help strengthen the Serratus and take your shoulders through a fuller range of motion which makes for happier shoulders and maybe a happier mother in law.

You can only hope.

Reaching vs. Rounding

Reach and Row

 

The simple act of adding a reach has huge implications for your shoulder health and strength and it’s an easy movement to add to your lifting repertoire.

The Serratus also plays a vital role in scapulohumeral rhythm as an outward rotator of the scapula that allows your arms to get into an overhead position. This is vital for lifting weights overhead and for reaching for anything above your shoulders.

If the Serratus is inhibited in any way, the body will find a way to perform the movement regardless and that faulty pattern over a period of time may lead to pain and dysfunction. This usually occurs in the upper traps, neck and lower back.

Stop for a moment and see if you can raise your arms above your head, getting your biceps by or behind your ears without your ribcage coming forward or your lower back over arching.

This test is best performed in front of a mirror without a shirt on. I thought you’d like that.

Now, if you can that’s great but if you can’t, try foam rolling the lats and performing some Serratus wall sides and then re testing your shoulder mobility for any improvement.

Serratus Wall Slide Variations

 

However, even if you don’t have any problems in that department, performing the Serratus wall slide is still a fantastic warm up and mobility exercise for your shoulders.

Wrapping Up

Taking care of the shoulders is imperative when you’re crushing the weights because you probably don’t think about the health of your shoulders until it’s way too late.

However, by showing a little love and affection to the Serratus Anterior, you can keep lifting pain-free and stay off the Physical Therapists table to boot.

Therapy, who has time for that?

About the Author

Shane “The Balance Guy” McLean, is an A.C.E Certified Personal Trainer working deep in the heart of Texas. Shane believes in balancing exercise with life while putting the fun back into both.