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.1
  • 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.2

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.3  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.

CategoriesCorrective Exercise Program Design

2 Drills For Easy Access to Shoulder Health

Anyone who’s spent any significant time in the weight room knows how vulnerable the shoulders are to injury.

This isn’t to downplay other areas of the body prone to nefariousness like the lower back or knees. Let’s be clear: those deserve some shade thrown their way too.

Rather, it’s just to point out that, for lack of a better term, trying to train around or even fix a pissed off shoulder sucks donkey balls.

It can be tricky and there are a lot of factors to consider: Exercise selection, exercise technique, posture, access to appropriate scapular motion (upward vs. downward rotation), soft tissue considerations, and breathing patterns to name a few.

Copyright: staras / 123RF Stock Photo

Taking all of the above into consideration is a good thing, and I applaud those coaches and trainers who go out of their way to peel back the onion as much as their expertise and experience allows in order to get at the crux of the issue.

I do find, though, that sometimes, not always, we get a little too cute or rabbitholey with our approach to shoulder health.

  • Coach A will tell one individual that their shoulder hurts because their left big toe lacks dorsiflexion.
  • Coach B tells them it’s because their Posterior Mediastinum is shutting off their diaphragm.
  • Coach C says “nope, your shoulder hurts because you’re not back squatting enough.”
  • And Coach D, well, he’ll say something really asinine like, “I think it’s because you’re wearing purple. This makes your shoulder sad.”

And yes, while I am being a tad facetious here, I don’t feel I’m coming entirely out of left field. I’ve heard some doozies from past and current clients about what they were told was the impetus behind their shoulder woes.

Moreover, as a result, many clients and trainers alike tend to fall under the same trap….

….OverCorrectiveExerciseitis

This falls under two camps:

Camp 1: Trainer gives or person is handed a laundry list of “corrective exercises” that take 327 days to complete.

Camp 2: Trainer prescribes or person is told to perform redundant, borderline stupid exercises.

Stop OverCorrectiveExerciseitis

All of this isn’t to say I’m anti “corrective exercise” or that it should be avoided altogether. There’s a time and place for just about everything4, and sometimes people do need a little bit more TLC to improve motor control, activation, and/or positioning.

PSA: Doing stuff correctly can be corrective. Avoiding excessive anterior humeral glide during push-ups or rows can be a game changer for shoulder health.

However, Dr. Quinn Henoch brought up a valid point when I listened to him speak a few months ago with respects to corrective exercise.

Maybe the real fix for most trainees is something as simple as adjusting their training volume.

Maybe they’re doing too much of one thing or too little of another?

via GIPHY

Which brings me back to shoulder ouchies.

Generally speaking, when someone’s shoulder hurts I find most need less bench pressing and more posterior cuff and upper back strength in addition to a healthy dose of scapular stability.

Instead of boring them to tears with warm-up drills they’re likely not going to do on their own anyways, I prefer to include the bulk of the “correctivy” stuff IN THEIR ACTUAL PROGRAM.

That way they just think it’s business as usual and I come across as a straight up boss for helping them cure their shoulder woes.

On Bench Pressing:

There’s lots more to say here, and this will likely make for a good blog post in the future,  but in the interim the Tweet below sums things up succinctly:

On “Correctivey” Stuff

Below are two drills I like to use as fillers that can be performed after sets of squats, deadlifts, and even bench presses. It’s a foolproof way to add more volume to something they’re probably not doing enough of anyways.

It’ll look something like this:

A1. Deadlift/Squat/Bench Pressing/Not Kipping Pull-Ups
A2. Filler (<— correctivy stuff that people just think is part of their program so they actually do it. Hahahahahahahaha. Jokes on them).

1. Band Reverse Flye Walkout

 

This is a drill I picked up from Jim “Smitty” Smith of Diesel Strength & Conditioning.

As you walk back you need to resist the pull of the band, which torches the rhomboids, muscles of posterior cuff, and scap stabilizers. Be careful you don’t “shrug” throughout, you want to keep shoulder blades depressed and together.

NOTE: 118% more effective if you yell “this….is….Sparta” as you perform your set.

I like to have my clients perform anywhere from 5-10 reps per set.

2. Racked ISO Shoulder Holds

This is another drill I stole from someone smarter than myself, this time a Doctor: Dr. Ryan DeBell of The Movement Fix.

 

I’ll usually start with 10 second holds at each position per set and ramp up to 20-30s holds per set for my clients (depending on how sadistic I feel).

I’ve seen some very big individuals succumb to this drill. It’s very humbling.

That’s It

Pepper these two drills into your workouts or that of your clients/athletes more sporadically. I’m certain everyone’s shoulders will start feeling better.

Do it.

DO IT.

Categoriesmobility Program Design

A Warmup You’ll Actually Do and Makes Sense

I had an amazing time in the DC area this past weekend presenting and catching up with friends and colleagues.

Today is all about playing catch up: emails, writing programs, and of course spending some quality time with family. I’ve got some good blog posts percolating in my head and hope to do a massive writing dump later this week. In the interim, however, I’ve got strength coach George Kalantzis filling in for me today with a stellar article.

Enjoy.

Copyright: magiceyes / 123RF Stock Photo

Un-Fuck Your Warm-Up

Like anything worth having in life, all good things have a starting point.

If you’re like me, you’ve probably been guilty of skipping the warm-up. Don’t bother lying to me – I know you’ve done it. And I get it. You’re crunched for time and the last thing you want to do is roll around and warm-up.

But, what if I could explain the warm-up for you in terms you might appreciate a bit more…

I.e.,……sex.

BOM CHICKA BOM BOM

Do I have your attention now? Great, then keep reading to un-fuck your warm-up.

I got this idea from my mentor and friend John Romaniello a few years back, and it has to be the best explanation of warm-ups I have ever heard and something I find myself using quite often.

“ Workouts are like sex, and the warm-ups are foreplay.”

Sure, you can skip foreplay and have great sex, but if you skip foreplay all the time, chances are things will get stale and your sex life will suffer.

The same thing can be said about your body. Continuing to ignore the warm-up will cause your body to break down, hinder your results, and you’ll become more prone to injuries.

Maybe warming up does not sound that bad after all.

While I’m not here to tell you that you can’t just walk into the gym grab an empty bar and start lifting or to tell you that you “must” foam roll and do a “dynamic” warm-up prior to your lift.

I’m here to say that warm-ups do matter and with the right time and concentration you can get tremendous benefits without wasting useless time.

The Only Warm-up You’ll Ever Need

Recently I attended The High-Performance Pain Seminar by Dr. John Rusin at The Onnit Academy in Austin, TX. It was a 2-Day seminar packed with a ton of great information.

There were so many things presented, but what I liked most about his presentation was his ability to make things a lot simpler for my clients and myself. One of those concepts was the warm-up.

A quick and effective warm-up looks like something like this:

  • Release tight muscles (SMR, Bi-Phasic stretching)
  • Activate weak or inactive muscles (corrective exercises, stability based activation)
  • Get Moving (pattern development, central nervous system stimulation)

For the context of this article and not writing an entire book, I will be covering a few of my favorite SMR techniques and drills that everyone can benefit from.

Release Tight Muscles

As a massage therapist, I’m a huge fan of foam rolling. But too often I see people making love to their rollers or just perhaps haphazardly rolling because they’ve seen coaches do it.

 

Replace Eric’s (Cressey) voice with a little flute and guitar and things could get interesting.

While there are many ways you can “foam roll,” the goal should be to choose an area that will have the biggest carry over to your movement that day.

In general, most people have trouble with the following areas.

Lower Body – Quadriceps, Adductors, Glutes, and Lateral Hip

Upper Body– T-Spine, Pectoralis Group, Posterior Shoulder Girdle

Mid/Upper Back Release

The mid-back release is one of my favorites mobility drills to use as everyone can benefit from some upper back mobility. Tony wrote an amazing article on it HERE.

Lateral Hip Trigger Point Release

The glutes take a beating daily, and trigger points are a common source of hip and low back pain. Performing daily release on the glutes can make a huge impact on everyday health and performance.

 

Bi-Phasic Stretching

One of the common myths associated with stretching is that if a muscle feels tight, it should be stretched to improve range of motion and restore flexibility. But, just because your muscle feels stretched doesn’t mean that exercise will yield a positive result.

Take for example the hip flexor and hamstring stretch. A lot of people stretch through pain because they believe it is helping, or do they end up in the wrong position. Not only is this a waste of time, it can actually be one of the prime reasons tightness never goes away.

So what can you do to help with tight muscles?

Instead of haphazardly stretching, learn how to achieve proximal stability through the shoulders, hips, and core. Not only will this save your joints and you’ll feel better, you’ll begin to notice a difference when you hit the gym floor.

Most people will benefit from biphasic stretching in the following areas:

Lower Body– Hip Flexors, Adductors, Posterior-Lateral Hip

Upper Body– Pectoralis Complex, Posterior Shoulder, T-Spine/ Lats

Add These Drills To Your Arsenal

Deep Squat Belly Breathing With Lat Stretch x 5 Breaths

Grab a TRX and sit deep into a squat with your feet together and palms up. This will turn off the lats and facilitate a good stretch throughout the upper body. Let your head relax and take deep breaths.

 

Split Stance Adductor Mobilization With T-Spine Rotation x 6-8/side

I see a lot of people mess this drill up.

Set up on all fours, kick your leg out to the side, and screw your palms into the ground to create tension throughout the body. Rock back slightly until you feel a slight stretch in your adductor (inside leg). Make sure not to round your lower back.

 

True Hip Flexor Stretch x 30-45 seconds/side

The key here is to sit tall, squeeze the glutes forward and make sure that your spine stays neutral rather than achieving a range of motion through the lower back.

 

Supine Hamstring Stretch x 6-8/leg

Take your time with this drill. Don’t worry if you cant get your leg straight, just work in a range of motion and a nice controlled manner.

 

Activate Weak Muscles

After you’ve addressed the areas of mobility, its time to activate and enhance movement.The goal here should be to find the big-ticket items that will enhance movement for the workout, not become a corrective guru.

Movement needs to be good enough, not perfect. Choose big areas that will yield optimal ranges of motion and force production.

Most people will need work in the core, glutes/hips, shoulders, and lats.

Banded Glute Bridge 8-10 Reps

 

Shoulder Activation x 10 Reps ( Facepulls, Band Pull Aparts, Lat Pulldowns)

 

 

Get Moving With CNS Development

After you’ve released tight muscles and activated everything, it’s now time to select a few exercises that will match the primary movement of the workout and wake everything up.

For example, if the workout is based on a heavier deadlift day and you are a bit more advanced, choose something like this:

Explosive drill – Swings, jumps, throws etc

Mobility Drill

 

If you were more of a beginner, it would look something like this:

Half Kneeing MB Chest Pass

 

Mobility Drill

 

In Summary

 If you want to maximize your performance and keep your body healthy in the long term, warming up is a must-have component of your workouts. Instead of spending useless time rolling around for countless minutes and just performing exercises haphazardly, spend about 5-7 minutes on exercises that will have the biggest carry over for that day and you’ll begin to not only see a huge improvement in your strength, but also your health.

Author’s Bio

George is a Marine Corps Veteran of 9 years and was awarded an honorable discharge after deployments to Iraq and Afghanistan. He is currently a Master Instructor and Personal Trainer at Equinox in Boston and a licensed massage therapist.
Outside of Equinox, George maintains a fitness related blog that can be found at www.sgtkfitness.com.
He and his wife Shawna reside in Manchester, NH with their daughter Melina and fur baby Lola the dog.
Categoriescoaching Program Design

5 Ways To Get Better At Writing Training Programs

I received a message from a young coach the other day asking if I knew of (or used) any tricks to help make writing training programs easier or less time intensive.

Outside of suggesting he build his own time traveling DeLorean, skip a head 5o or so years to clone himself 17 times (and to see if someone possibly cured male pattern baldness5), and then travel back to 2018 with his small army of “hims” to help with the workload, I offered the following suggestions and advice.

Actually, originally, I offered like two sentences, but they were a Pulitzer worthy two sentences.

I figured this was a good topic to expound on and decided to make it into a blog post.

Hope it helps.

Copyright: dolgachov / 123RF Stock Photo

1. Practice Makes Perfect (Kinda)

  • If you want to get better at playing the violin…play the violin.
  • If you want to get better at long division…do long division.
  • If you want to get better at free throws….practice more free throws.
  • If you want to get better at not getting laid…go to Star Trek conventions.

I keed, I keed.

There’s no way to sugar coat this:

“If you want to get better at writing programs…write more programs.”

I have a folder on my desktop labeled Lisa, Don’t Open This Folder Client Programs, and if I opened it right now and actually took the time to count the number of programs in it – which is an amalgamation of my eight years at Cressey Sports Performance in addition to the 2.5 years I’ve been training people out of CORE – I’d garner a guess there’s at least, I don’t know, a kazillion, billion programs in it.

Okay, lets just say it’s a lot.

I am by no means insinuating I’m some program writing maverick and that I’ve got things dialed down to a well-tuned science, but it stands to reason in the 15+ years I’ve been writing training programs, I’ve gotten pretty okay at not sucking at it.

That being said, the sooner you acquiesce to the idea it’s going to take time, practice, and lots of experience on your part in order to get “adequate” yourself, the better off you’ll be.

To answer the question, though: Is there a way to expedite the program writing process?

Well, it depends.

Many factors come into play – one’s training age, injury history, goals, availability of equipment, total training frequency, favorite He-Man character (<– very important), to name a few.

I’d say on average it takes me anywhere from 10 to 45 minutes to write a program.

Moreover:

1. I rarely start from scratch.

I’ve written enough programs and have worked with enough people that I can Spidey-sense similarities and correlations between one client and another. If someone has the same background and/or goals as a previous client of mine I don’t need to re-invent the wheel. I can take someone else’s program, do a little bada-binging and bada-booing (tweaking), and cater it to someone else.

I take pride in writing individual programs for all my clients, but I’m also a realist. Most of the time most people need to be doing the same stuff anyways; at least in the beginning:

  • Less bench pressing.
  • More rows.
  • Better scapular upward rotation.
  • More single leg work and carries.
  • More butt stuff (posterior chain in general).
  • No, deep squats aren’t dangerous.
  • Yes, your knees can go past your toes.
  • No, you can’t have a bicep day. At least not until you can perform a chin-up.
  • If you ask me one more time whether or not you should go keto I’m going to throw my face into a wall.

2. Understand there’s NO SUCH THING AS A PERFECT PROGRAM.

It’s inevitable you’re going to be overzealous with some people or underestimate others, especially with regards to exercise selection.

I don’t think a day goes by where I’m not crossing out things on a program or making minor adjustments, or hell, even overhauling the entire program.

No one is perfect (except Ryan Gosling).

2. Remember: It’s THEIR Program, Not Yours

No quote is more appropriate here than one of Dan John’s classics:

“The goal is to keep the goal, the goal.”

If someone’s goal is to get strong or maybe compete in powerlifting, then, yeah, they should likely focus on the classic barbell lifts.

Write a program that reflects that.

Kipping pull-ups likely aren’t going to get the job done. In fact, kipping pull-ups are never going to get the job done.

Stop it.

Just, stop.

If someone’s goal is to lose a bunch of fat, again, I could make the case strength is still important and that the barbell lifts (which utilize multiple joints and make burning a bunch of calories in a short amount of time a thing) may be of benefit.

But understand there are many methods to get any job done.

Maybe someone would rather jump into a shark’s mouth than touch a barbell.

Blasphemous, I know. But it happens.

If so, don’t be an insufferable dick about it and force feed YOUR preferences over your client’s.6

A glaring example here is when you see bodybuilders training 55 year old female clients like bodybuilders. Yeah dude, I doubt she’s interested in her bicep peak. I mean, maybe. But I doubt it.

Stick to the goals and consider your client’s preferences.

NOTE: Don’t let the latter govern everything, mind you.

This can make writing programs much, much, MUCH more “freeing” and palatable. If someone likes using dumbbells, incorporate more dumbbells. If someone seems to be down with landmine exercises, use more landmine exercises.

Often, the #1 factor for a program’s success is ADHERENCE.

A client/athlete is much more apt to stick to a program when it’s one they enjoy and want to do.

3. Write Programs In Bulk

This is something Eric Cressey brought up recently and it makes a lot of sense. You’re bound to be more efficient and “in the zone” when it comes to writing program when you write them in bulk.

Instead of writing one program here and another one there, sit down, grab a cup of coffee (or tea), put on some of your favorite program writing music (for me it’s Deep House or Norah Jones, don’t judge), and get to work.

I think you’ll find it’ll increase your program writing prowess.

4. Have Someone Audit Your Programs

It’s not lost on me it’s tax season (here in the States anyways) and that using the word “audit” may make some start to hyperventilate into a paper bag.

This is an instance, however, where audit is a good thing.

Asking a colleague to take a peek at some of your programs and to provide some honest feedback is a splendid way to hone and sharpen your skills.

Of course it helps to be someone who can take constructive criticism well. If your default reaction is to get defensive, stomp your feet, and yell “YOU’RE RUINING MY LIFE” when a friend suggests it might not a good idea to program back squats for someone with limited shoulder external rotation and to maybe consider front squats instead, you may want to hold off on this idea.

Conversely, grow up, it’s only going to make you better and to allow you an opportunity to see things from a different lens.

5. When In Doubt, Simplify

The next time you find yourself sitting in front of your computer screen contemplating putting in Close Grip Bench Press cluster sets for your 16 year old high-school athlete with weight releasers utilizing a 5-0-7 tempo while also repeating the alphabet backwards, in Elvish:

  1. Stop
  2. Punch yourself in the pancreas.
  3. Hard.
  4. And remember to just keep things simple.

Believe me, I know how easy it is to be seduced into adding novelty to your client’s programs for the sake of adding novelty…but I assure you most of them do not care and more importantly most do better without it.

The “boring” stuff is almost always going to be the better fit and is likely all most of your clients will need for quite some time.

Seriously, when in doubt….simplify.

And then just coach the shit out of everything.

6. Miscellaneous Pontification

– It would also bode in your favor to actually lift weights.

– Refrain from adding things to your programs that you yourself have not tried first.

– Network. Make nicey nice with local coaches and physical therapists.

– The second season of Jessica Jones wasn’t as good as the first. Just sayin.

– Also, not for nothing, but did you not notice I used both words “amalgamation” and
“acquiesce” in this blog post? You didn’t, did you?7

CategoriesInterview Program Design

Even More Becoming a Brick Shit House

Pat Davidson is the best interview on the internet.

He developed one of the most badass training programs in recent memory – MASS – a few years ago, and the interview(s) he and I did – Becoming a Brick Shit House HERE and HERE – were the most popular in this site’s history.

Well, he’s back. This time to discuss his sequel…MASS 2.

If you want to skip the foreplay and get straight to business…you can click THIS link to purchase. However, I’d encourage you to read the interview because you’ll want to punch through a brick wall after the fact. That, and there’s a special offer at the end for a discounted price only available to reader’s of this site.

Lets get to it.

Copyright: spotpoint74 / 123RF Stock Photo

Even More Becoming a Brick Shit House

TG: Okay, obvious question: What’s different in MASS 2?  The original MASS program was a beast. I know many coaches and people who followed it with great success. What’s different about MASS 2?

How much (more) will it make people hate life?

Who’s the target demographic?

PD: What’s different about MASS 2? MASS 1 was my version of writing the most stupid program I possibly could. It was originally written for an intern at Men’s Health who had never lifted weights before and wanted to put on as much mass as possible in 16 weeks.

I wasn’t going to be able to coach this intern on a day to day basis, but I knew I would have to give him feedback. To be able to give him more accurate feedback, I started doing the program with him. I put the video of a couple workouts on social media and people started asking about them. I sent the program to some prominent coaches in our field, and they started doing the program, and they started posting videos.

Men’s Health was going to do a story on the intern, because he gained a ton of muscle on the program and they were going to name it best new program of the year.

I figured I could make some money out of the situation, so I turned the program into a book, and the MASS concept was born. The book got out into the world, and people started to have great results from it. I had to really start thinking about why the program was so effective for so many people.

My conclusion was that it made people do more mechanical work in less time than they were doing before, so it was an overload, and that the game like structure of the workouts was incredibly motivating for people and made them increase their effort.

The other major factor is that it forced people to be more consistent with their lifestyle factors. The workouts were so hard and punishing that people ate better food, more of it, got more sleep, drank less alcohol, etc, simply to reduce the punishment of the workouts…physiology drives behavior.

MASS 1 features the same workout four days a week for four straight weeks. Like I said, it’s kind of moronic…don’t get me wrong, there’s some brilliance in the simplicity, but it’s also wicked dumb too.

To me MASS 2 is real deal training. It’s the kind of program I would write for myself (it is what I write for myself).

MASS 2 takes lessons learned from MASS 1, and then flips the script on you a little bit, because rather than doing the same workout four days per week, there are four different workouts on the four training days each week.

MASS 2 uses a heavy day, a light day, and a moderate weight day kind of approach, and therefore trains different physiological pathways associated with strength, power, and hypertrophy. There are no easy days in MASS 2, rather different kinds of suck thrown at you across the week.

So in some ways, MASS 2 might not make you hate life as much as MASS 1, because you’ll have some variation and novelty across your weeks, but you’ll re-appreciate the way that shit can be served to you in slightly different stylings.

What’s the shit du jour?

It’s the shit of the day. Great, I’ll have that. That is MASS 2 in a nutshell.

Jim Carrey Dumb And Dumber GIF from Jimcarrey GIFs

The demographic that MASS 2 is written for is two fold in my mind. It’s for strength coaches, intelligent trainers, and exercise aficionados, but it’s also for regular people who want to learn the truth about things.

MASS 2 is written for those amongst us who are not cowards.

The weak like to skim the surface of topics in life. They like to read blurbs and watch two minute selfie videos on social media. Cowards don’t dig their heels into the ground and try hard when things get difficult.

They want CLIFF notes on everything.

Thankfully the world also has other people in it who are tough, resilient, and truly appreciate depth and challenge. They want the whole story, and the deeper the rabbit hole goes, the more excited they get about the dig. I wrote MASS 2 for this latter group, because very few people in fitness are writing books for them. There’s plenty of crap that regurgitates the same superficial shit that’s been around forever, and basically I want to light that stuff on fire and then put it out with a nice long piss.

That flaming piss is MASS 2.

TG: What have you added or taken out compared to the first iteration? Why?

^^ This pic shows Pat actually is a very lovely person ^^

PD: One of the most obvious things that I added to this book is that I tell the reader some of my own life story. I talk about coming from a lineage of drunks and drug addicts, and personally being a recovering alcoholic and drug addict.I also talked some about being fired from Springfield College. Those experiences are part of my identity, and they’re elements that bring a lot of shame to me when I think about myself.

At the same time though, those two experiences have been powerful lessons for me to learn some much greater truths about myself. I’ve learned that I’m immature, arrogant, thin skinned, low in self esteem, resentful, and self destructive. At the same time I’ve learned that I can face uncomfortable truths, learn my tendencies and habits, and actually change my persona and behaviors with disciplined deliberate practice.

I’ve also learned that you can reframe what some would consider character flaws into strengths. Drug addicts are in fact the most goal directed amongst us. They want one thing and one thing only, and they usually do whatever it takes to acquire that thing. When you’re a recovering drug addict and you take that same capability and aim it at other things, there’s nothing you can’t acquire.

The other obvious difference is that MASS 1 was thematically inspired by Rocky IV. MASS 2, the sequel uses the greatest action movie sequel as its muse, Terminator 2.

Let’s face it, if you’re going to write a sequel to a badass book involving a Stallone movie, the only way you can follow that up is by channeling Arnold.

MASS 2 is bigger, badder, and stronger than the OG book. In my opinion, everything about the sequel is better than the original…the program, the content of the book, and the writing style.

TG: I know you like to go into the weeds as it relates to program design…..what do you feel are the most common mistakes most coaches make when it comes to writing programs? 

PD: In this day and age, it’s actually criminal to not include something about, Start with the Why, in your response to your approach to things in life in 49 out of the 50 states (sorry Tennessee).

If you don’t include something from this book in a fitness based answer, you’re ostracized from the fitness world, and on your way into exile you get tarred and feathered, the shame bell nun walks you out of town, and even your mother throws rocks at you while you trudge head down and cry to the rhythm of Celine Dione’s, My Heart Will Go On.

via GIPHY

Essentially most coaches don’t explain why they’re asking you to do something.

If you don’t tell people why something is important, they don’t believe in the concept. Belief will drive effort, and effort will drive physical performances that will cause the body to change.

What I just said doesn’t mean you can throw a shit program on paper, and then tell a magical story about it, and that will work. I think those of us who love training and science will work harder to learn better information, try those approaches out in our own training, and discover what really works, and why it works.

Those same people are usually so passionate that they want to tell other people about what they’ve learned. So I see great story telling about program design and actual knowledge about training science as being a symbiotic relationship that creates a positive feedback loop.

Great science ultimately ends in an explanation of the mechanisms.

The mechanisms of how things work is usually the most interesting part of the story…and those mechanisms are usually complicated, deep, and intertwined with other systems and stories. Great stories have multiple dimensions to them, often times come full circle, leave you with cliff hangers, make you want more, seamlessly weave a common thread throughout the plot, stretch your ability to question your previous assumptions, and inspire you to take action.

To me program design is story telling, and I get people to reach for the stars because they want to after the story affects them.

How many coaches do you know that try to explain everything to the people they work with?

I’ve definitely seen some do it, and they’re usually the great ones. There’s nothing else they want to do more than talk training. They’re excited about it, and if you let them, they’ll never stop passionately explaining every detail of what they think about the things they’re doing.

That’s how I felt meeting Rusty Jones. That’s how I felt hearing Al Vermeil talk. Those guys weren’t spring chickens at those points in time, but they had more energy and passion than 99% of 20 year olds I’ve met.

Something else that people make mistakes on is that they pick shit exercises or put things in a bad order.

Here’s a list of things that I think make something shit in no particular order.

  1.  The TRX is involved.
  2.  It’s a complex with light dumbbells.
  3.  There’s a band around your knees and no barbell is in sight.
  4.  Your first movement of the day is an isolation exercise for arms.
  5.  The heaviest thing you did involved a cable.
  6.  More exercises in your training day used a band than bars or dumbbells.
  7.  You spent more than two minutes using a PVC pipe.
  8.  The Viper (aka, the weak man’s log) made an appearance.
  9. At some point you did super man’s.
  10. The BOSU was stood upon.

Finally if you write a program and don’t physically try it, I really worry about that thing. I personally don’t put anything out into the world that I don’t test on myself. At some point I’ll probably get too old and fat to self test, but hopefully that isn’t until I’m 80 or something.

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I wish I could sit here and say I did something cool like beat Pat in an arm wrestling match to finagle such a deal, but all I really did was ask.

All you have to do is go HERE and then type in gentilcore15 where it asks for the coupon code, and Sha-ZAM you get 15% off.

Happy (but not really) lifting.

Categoriescoaching Program Design

Programming Considerations: Training Volume

We live in a world of dichotomous abundance.

In literature we see it all the time in the form of heroes (Beowulf) vs. villains (Grendel), good (Gryffindor) vs. bad (Slytherin), or real (Milwaukee) vs. imaginary (Minas Tirith).

We see it all the time in real life too:

  • Democrats vs. Republicans
  • Science vs. People Who Make a Ham Sandwich Look Intelligent
  • Autobots vs. Decepticons

The idea behind dichtomy is to demonstrate or showcase a contrast between two things that are represented as being opposed or entirely different.

Who’s right?, who’s wrong?, what’s better?, what’s worse?, bacon is delicious, no, fuck that, you’re going to hell…

….it can all spiral into a garbled mess.

Copyright: badmanproduction / 123RF Stock Photo

 

The fitness industry sees no shortage of it either.

All you have to do is spend 17 seconds on Twitter before you want to jump into a shark’s mouth  you witness people on both sides of the fence – low-carb vs. high-carb, CrossFitters vs. powerlifters, back squats vs. no squats – tear each other to shreds.

Both sides are adamant their position is the right position, “how can you not see it?,” and the dichotomous divide seemingly grows larger and larger.

I’m going to skip the mental gymnastics today, and instead focus my attention on something else that’s a liiitle less dramatic and less of a dumpster fire to talk about…

Training volume.

Disclaimer: This will not to be a deep-dive into the nitty-gritty, nerdtastic world of program design and volume. It’s a rabbit hole to say the least. I’m gonna get into some of the particulars, but not too much. Sorry.

My goal is to just offer a few talking points and ideas.

For a nice amuse-bouche on the topic, however, I’d recommend THIS article by Greg Nuckols.

Training Volume, Defined

For all intents and purpose training volume (as it relates to lifting things) can most easily be calculated as such:

Sets x reps x load

The final number can be labelled as total tonnage (or total amount lifted).

For example if someone performs 3 sets of 5 reps with 225 lbs on the bench press it can be broken down as 15 total reps x 225 lbs = 3,375 lbs.

Congratulations. You just benched a Volkswagen you savage.

The idea, then, is to adopt the concept of progressive overload (via performing more sets, reps, load, or any combination) to do more work in subsequent workouts.

Using the same example, lets say it’s a week later (or tomorrow if you’re a man under the age of 40) and you wanted to bench press again. To increase training volume you’d incorporate one of following scenarios:

  • Increase Load: 3 sets of 5 reps @ 230 lbs = 3,450 lbs
  • Increase Reps: 3 sets of 6 reps @ 225 lbs = 4,050 lbs
  • Increase Sets: 4 sets of 5 reps @ 225 lbs = 4,500 lbs
  • Increase All Three: 4 sets of 6 reps @ 230 lbs = 5,520 lbs
  • Increase CrossFit: 24 sets of 17 @ Scaled # = Can’t feel the left side of your face

That’s a very watered down and simplified explanation, but should get the gist across.

In short: Ensure that you’re doing more work by tracking stuff and good things will inevitably happen.

As an umbrella theme, however, it’s important to understand that this approach does have limitations.

We’re humans, not Kryptonians.

There’s an inevitable “tipping point” that’s bound to take place. Adding more and more training volume (a poor periodization scheme in the long run) will eventually have deleterious effects.

I like what Mike Boyle has to say on the matter:

“Periodization might be the most overstudied subject in the training world. Tens of thousands of pages have been written detailing the complexities of microcycles and mesocycles. And this has only served to confuse what should be a fairly simple concept, as articulated by strength & conditioning legend Charles Poliquin in the 1988 article “Variety in Strength Training”: Phases of high volume (accumulation, extensive loading), high intensity (intensification, intensive loading) and unloading should be modulated within the program.“

In other words:

Higher volume, low load periods should be alternated with higher-intensity, lower-volume periods.

[Smoke bomb, smoke bomb, exit stage right]

To give a brief example I’ve always liked fluctuating training volume on a weekly basis, which is something I gravitated towards from my years as a coach at Cressey Sports Performance:

Lets use the deadlift as an example here with the main goal being to improve strength:

A. Deadlift

Week 1: 1×2 @ 83%

Week 2: 1×2 @ 85%

Week 3: 1×2 @ 87%

Week 4: 1×1 @ 90%

B. Deadlift – Speed(ish)

Week 1 (High Volume): 4×3 @ 70%, 1×5 @ 65%

Week 2 (Medium Volume): 3×3@ 70%, 1×5 @ 60%

Week 3 (High Volume): 5×3 @ 70%, 1×5, @ 60%

Week 4: (Low Volume): 3×3 @ 65%

To reiterate: taking into account sets/reps/load and trying to use any permutations you wish to ensure someone is doing more work is never a bad place to start.

It’s training volume 101. And it works.

HOWEVER

I’d encourage you to heed this Tweet from Eric Cressey from a few days ago:

When trainers/coaches place too much emphasis on overall volume and use that as their only metric to measure progress it can be problematic.

It reminds me of something strength coach and physical therapist, Dr. Quinn Henoch, has discussed on numerous occasions. We’re quick to pump the brakes and implement any number of corrective exercises when one of our client’s shoulders starts to hurt.

Okay, not the worst thing in the world. I’m not going to cry afoul if a trainer/coach wants to toss in a bit more soft tissue work on someone’s pecs or lats:

I’ve even heard of instances where people are encouraged to get blood work done; as if finding out they’re allergic to grass-fed acai berries will miraculously cure their lack of scapular upward rotation.

The fuck?

Instead, what Quinn is quick to point out is this: Maybe you need to audit your program and adjust total training volume?

It could be as simple as you’re prescribing too much training volume compared to what someone is able to recover from.

That’s why they’re hurt.

Not because they need more Ipsilateral Birddog Balloon Breathing.

Which begs the question: What are some ways in which to increase overload that doesn’t entail just increasing volume?

Well, two come to mind.

1. Get People Into Better Positions

I’d argue the reason many trainees are unable to make much progress in the gym to begin with is because they’re unable to get into appropriate positions to express their “true” strength.

Take the squat.

I see something like this:

Any asshat coach or trainer can tack on more volume to the above walking (or, rather, squatting) ball of fail.

Physical Therapist Gray Cook would refer to this as “adding fitness on top of dysfunction,” which isn’t doing anyone any favors.

Rather, taking the time to actually coach someone so they’re in a better position to be successful is what’s going to make a difference.

And this will often entail LESS volume (using sub-maximal loads).

A funny thing will happen.

Trainees are given a massive piece of humble pie when they’re getting sore from a load that’s 50-75% less than their perceived one-rep max.

2. Change the Center of Mass

Bringing a load closer to the ground makes an exercise easier. A prime example is any single leg variation where DBs are held at the side(s):

 

If I wanted to make this harder and as a result increase overload without necessarily adjusting training volume all I’d have to do is move the DBs to a higher position or maybe revert to something like a Barbell Reverse Lunge w/ Front Squat Grip.

That’s That

Training volume, too, has a very dichotomous vibe to it.

On one end of the spectrum there’s the “do more” mentality (which is a thing, and an important part of strength & conditioning). But on the other end there’s a delicate balance of what amount of volume a particular person can handle as it relates to their ability to recover.

And finally it’s important to have other tricks in your bag other than adding more of it in order to help your clients/athletes get better.

Like I said, I didn’t want to get too far into the weeds on the topic of training volume, but I hope this helped.

Categoriespersonal training Program Design Uncategorized

What You Need To Know About Sets

Straight sets, pyramid sets, drop sets, cluster sets…

…it can all be rather confusing to the newbie lifter, or even seasoned veteran.  How many sets should you do? What exercises are the best fit? What about rest? Is it normal to not feel the right side of your face?

All are pertinent questions and with today’s guest post Dallas based personal trainer, Shane McLean, helps to clear the air.

Enjoy.

Copyright: apichon168 / 123RF Stock Photo

What You Need To Know About Sets

When I first started lifting, I had no idea about all the different types of sets.

When I went to the gym, I would saunter over to the dumbbell rack and bust open my biceps with some curls.

And when I did curls, I did them it front of the mirror and the whole gym knew about it.

However, my biceps remained small and so did I.

That’s until I started learning about all the set schemes that exist in the iron universe. Like most boys when they started out lifting weights, I did the workouts from muscle magazines hoping that it would make me look like the guys on the cover.

That didn’t work out at all but, it was the first time I heard about pairing sets together, known as supersets. You mean you could pair exercises together, increase training efficiency and build muscle all at the same time?

My mind was blown.

This led me further down the rabbit hole of all the different set methods which in turn led me to be armed with a coffee cup, a clip board, a stopwatch and telling people what to do with a dumbbell while wearing comfortable pants.

Yes, that’s right I’m a Personal Trainer.

Now you can benefit from my 25 years in the iron game, with eight of those years writing programs for people that get results.

Read on and learn things.

NOTE: These are guidelines and there will be exceptions to the information presented here.

1) Straight Sets

What Are They? – Doing just the one exercise for one or multiple sets with rest in between sets

The Best Use For Straight Sets? – They’re often used for barbell exercises like deadlifts, squats, presses and rows. All your energy is focused on getting stronger with that one move.

Types of Exercises That Straight Sets Work Best For? – Compound barbell/dumbbell like those discussed above.

 

How Many of Sets Should You Do? – It depends on how many reps in each set. More reps mean less sets and less reps mean more sets. Another factor is load. The closer you are to your one rep max, you’ll do less reps more sets and vise versa.

For example- 3 sets – 3 reps 90% 1 rep max. Or 4 sets of 5 reps 83% 1 rep max.

How Much Rest Between Sets? – usually 2-3 minutes rest between sets.

2) Supersets

What Are They? – Is one set of an exercise is performed directly after a set of a different exercise with minimal rest in between them.

The Best Use For Supersets? – They’re ideal for building muscle, fat loss and for those who have a limited amount of time to train.

Types of Exercises Supersets Work Best For? –  Really anything goes here. Barbell, dumbbells, kettlebell, bodyweight, resistance bands and machine exercises all work. You can use compound (exercising multiple muscles groups) or isolation (single muscle) exercises.

Different Types of Supersets

1. Compound supersets, when both exercises work a similar body part.

For example:

1A. Squat

1B. Lunge

2. Non-competing supersets, pairing a lower body exercise with an upper body exercise.

For example:

1A. Squat

1B. Dumbbell bench press

3. Isolation/compound supersets which you pair a single joint exercise with a compound movement or vise versa.

For example:

1A. Triceps extension variation

1B. Barbell bench press

 

How Many of Sets Should You Do? – Anywhere from 2- 5 sets (depending on how much time you have to train) and repetitions can range from anywhere between 6- 15 reps per set.

How Much Rest Between Supersets? – Limited rest between the exercises themselves and anywhere between 60-120 sec rest between supersets.

3) Tri-Sets

What Are They? – Doing 3 different exercises back to back to back.

The Best Use For Tri-Sets? – They are ideal for fat loss, muscle building and for people who want maximum training efficiency.

Types of Exercises Tri-Sets Work Best For? –   Really anything goes here also. Barbell, dumbbells, kettlebell, bodyweight, resistance bands and machine exercises all work. Furthermore, having all the equipment close to you will cut down on transition time between exercises.

Different Types of Tri-Sets

You can use them to bring up a lagging body part.

For example, shoulders:

1A. Single arm shoulder press

1B. Lateral shoulder raises

1C. Reverse fly

 

Or mobility tri sets to help improve your movement.

For example, hip mobility exercise for the squat:

1A. Goblet squat

1B. Push up

1C. Half kneeling hip flexor stretch

 

Or when pushed for time you can combine strength and cardio exercises to get the best of both worlds.

For example:

1A. Leg exercise

1B. Upper body exercise

1C. Cardiovascular exercise 30- 60 seconds

How Many of Sets Should You Do? – Usually 3- 4 sets and anywhere between 6- 15 reps per exercise.

How Much Rest? – Limited rest between the exercises and 90-120 seconds rest after each tri-set.

4) Timed Sets

What Are They? – Doing an exercise for certain amount of time or completing the programmed reps in a certain amount of time.

The Best Use For Timed Sets? – They can be used for building muscle but they’re excellent for incinerating body fat.

Types of Exercises Timed Sets Work Best For? – Any piece of equipment that allows for an easy transition between exercises is a winner. For example, barbell, dumbbell, bodyweight, kettlebell and resistance bands.

Different Types of Timed Sets

Every minute on the minute sets where you complete a certain amount of reps and then rest the reminder of the minute before moving on to the next exercise.

For example:

1A. Goblet squat- 8 reps

1B. Row- 8 reps

1C. Goblet reverse lunge- 8 reps on each leg

1D. Chest press- 8 reps

1E. Biceps curls – 8 reps

 

Or you can scrape the reps and it’s just you versus the stopwatch where you try to do as many reps as possible in a pre-determined timeframe. For example, a full body circuit using bodyweight, barbells and dumbbells.

Work/Rest Interval Guidelines

Beginner – 20 sec work/40 sec rest.

Intermediate – 30 sec work/30 sec rest.

Advanced – 40 sec work/20 sec rest.

1A. Squat variation – BW squat, Goblet, Sumo or Barbell squat

1B. Push variation- Incline push up, Push up or Dumbbell bench press.

1C. Single leg exercise- Reverse lunge, Forward lunge or Side lunge

1D. Pull variation- Rack pull, Dumbbell bent over row or Standing cable row.

1E. Core- Alternating side plank, Mountain climbers or Front plank.

How Many of Rounds Should You Do? – It depends how long you’ve got to train. Using the above examples, these circuits takes 5 min to complete so 3- 5 rounds would suffice.

How Much Rest? – You rest when you’re done.

5) Ladder Sets

What Are They? – One big superset when you compete the reps of both exercises in an ascending or descending order. For example, 10-9-8-7-6-5-4-3-2-1 or 1-2-3-4-5-6-7-8-9-10.

Best Use For Ladder Sets – They’re great way to finish your training and to add volume to a body part that needs working on. Furthermore, they can be used for a stand-alone training when pushed for time.

Types of Exercises Ladder Sets Work Best For? – Bodyweight, kettlebells, medicine balls, battle ropes and dumbbells work great.

For example, the kettlebell swings/medicine ball slam combo:

Instructions: Do 20 reps each of the swings and the slams and go down by 2 each time you perform a round until you reach two reps for each exercise (for example 20-18-16-14….2). If you don’t have access to medicine balls, substitute in battle rope slams.

Battle Rope Slams

Med Ball Rotational Slam

https://youtube.com/watch?v=YHgXAFY4H1Q

 

How Many Rounds Should You Do? – Just one will do, if you’re doing it right.

How Much Rest? – Again, you’ll rest when you’re done.

6) Cluster Sets

What Are They? – Sets with a predetermined rest period between reps within the same set.

For example:

  1. Load the barbell to 85-90% of your maximum, a weight you could normally lift 3 times.
  2. Do one rep and rack the bar.
  3. Rest 10 seconds.
  4. Do another rep and rack the bar.
  5. Rest for 10 seconds.
  6. Do this 4-6 times total

Best Use For Cluster Sets – They’re best used for building strength but be warned, when using heavier weights with shorter rest periods while increasing volume can lead to fatigue.

For example, (4×2) x5 sets – is 5 total clusters of 4 mini sets of 2 reps with 10 seconds rest in between. That’s 40 reps at 85-90% of your 1 rep max.

Types of Exercises Cluster Sets Work Best For? – Barbell exercises like squats, presses and rows but can be used for chin-ups also.

 

How Many Sets Should You Do? – Anywhere from 3- 6 clusters.

How Much Rest Between Clusters? – 3 minutes or more between clusters because of their demanding nature.

7) Drop Sets

What Are Drop Sets? – Is a method where you perform an exercise and then reduce the weight (usually 15- 30% drop) and continue for more reps until you reach failure.

Best Use For Drop Sets – Ideally, it’s your last set of the day. This method is used to add muscle and volume to a body part. However, it’s not for the faint of heart because you will feel the burn.

 

Types of Exercises Drop Sets Work Best For – Barbell, dumbbell and machine exercises.

A Different Type of Drop Set

Rather than dropping the weight and lifting till failure, you can perform mechanical drop sets where you use the same weight the entire time. You start an exercise in a mechanically weaker position to one in which you’re in stronger position.

For example, the dumbbell bench press mechanical drop set:

https://youtube.com/watch?v=KfYNhAGAm0w

 

This is a truly sadistic method for building muscle, but it works. If you want more ideas, read this excellent article by John Romaniello.

How Many Drop Sets Should You Do? – Once per training and probably no more than twice per week.

How Much Rest? – If you’re doing it right, you’ll need a nap.

Wrapping Up

Wow, you got to the end and you’re probably hungry. Please go get some protein.

Now, you’re armed with the knowledge to take your training to the next level and to hulk smash your way through any plateaus. Happy lifting.

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.