CategoriesProgram Design Strength Training

10 Must Do’s to Stay Athletic (Part 2)

Before we get to Part 2 of James’ guest post from yesterday, a few things:

1.  You should read Part 1 if you haven’t already. This isn’t like The Matrix Reloaded or Revolutions or anything where, if you didn’t watch the original Matrix, you’d be throwing your hands up in the air wondering what WTF is going on.

Where did 100 Agent Smith’s come from?

If Neo can fly, why go through all the trouble of kung-fu’ing everyone?

And, who the hell is this Architect character and why is he obsessed with the word “ergo”?

Nevertheless, you can absolutely read Part 2 (below) and not Part 1 and get the gist of everything.  But, it’s still nice to have the whole story.

2.  The guys over at Examine.com (THE best source for INDEPENDENT and UNBIASED supplement information in the history of the internet) just released their new product, Stack Guides, today.

If you’ve ever asked yourself the question, “what supplements should I take for ______?” then this may be right up your alley.

The Stack Guides are easy to use and provide a step-by-step breakdown of the most prominent queries people have towards supplementation:

Fat Loss
Muscle Gain & Exercise Performance
Bone Health
Sleep Quality
Libido
Mood/Depression
Vegetarianism/Veganism
Insulin Sensitivity, etc……..

You name it, Examine.com probably has it covered.  For more information, you can go HERE.

And with that, lets get to Part 2 of James’ article….

6.  Maintain an Aerobic Base

Low intensity, long duration cardio gets a bad rap sometimes.  If you listen to some people, it sounds as if even thinking about going aerobic will automatically make you lose all your gains.  Unless all you do is low intensity, long duration cardio, that’s not the case.  Your muscle will not melt off your body.  I promise.

Here are a few reasons to maintain a stellar aerobic base:

– It’s always contributing to energy production

– It plays an enormous role in regenerating the necessary substrates to fuel alactic metabolism (aka it helps you recover)

– Is the most trainable of the three energy systems because its only byproducts are CO2 and water.

– Can push out your anaerobic threshold, which in turn allows you to avoid the fatiguing effects of anaerobic metabolism.

For more on this topic I’d recommend checking out this article.

Action Item:  Do cardiac output work once a week for 30-60 min and mix in tempo work once a week at the end of a workout.

7.  Eat Well 90% of the Time

You are what you eat.  It’s pretty self-explanatory.  Eat like crap, and you’ll probably perform and feel like crap.

If you do your due diligence and eat well 90% of the time, and by well I mean focus on lean meats, vegetables, fruits, and healthy fats, then you’ll do great.

I hate when people get all paranoid and never allow themselves some breathing room.  If you’re craving a milkshake go crush a damn milkshake.  If you make yourself miserable trying not to have it, you’re more likely to binge eat later.  Just indulge yourself within reason and stay on point the other 90% of the time.

If you have questions about nutrition and want an easy to follow plan based on your body type and goals, then click here.

Action Item:  Get protein (lean meat), carbs (veggies and fruit), and fat (nuts, seeds and oils) into every meal you eat.

8.  Play

One of my favorite quotes is by George Shaw, and it goes like this:  “We don’t stop playing because we grow old; we grow old because we stop playing.”

Think back to when you were a kid, and how much you enjoyed the art of playing.  Just reckless, mindless, good old fashioned playing.  For some reason we lose that as adults, and it’s sad because the health benefits from playing are great.

Although the list is long, I think most of it comes back to stress management.  Playing allows us to take a much needed break from the constant stressors of todays 24/7 lifestyle, and may very well help keep our stress response in tune (ala not “on” all the time).

If you’re interested in reading more about stress and its impact on the body, I couldn’t recommend the book Why Zebras Don’t Get Ulcers by Robert Sapolsky enough.

Action Item:  Play for at least 1 hour each week.

9.  Have an off switch

Getting jacked up and ripping 500lbs off the floor is great and all, but you have to be able to shut down afterwards.

More specifically, you have to be able to turn off your sympathetic (flight or fight) nervous system and get into your parasympathetic (rest and digest) nervous system.  This is important for a host of reasons, but here’s a quick example.

Let’s say you find yourself roaming the Serengeti and come across this cuddly little guy:

Without having to think about it, your sympathetic nervous system will kick into gear, diverting blood flow to your muscles and dumping things like glucocorticoids into the bloodstream, while most other bodily functions that don’t help you survive at this immediate moment get put on the back burner (digesting food, secretion of sex hormones etc.).

Side note:  this is what happens when you train.

Once you’ve escaped the lion you’d like to be able to shut off the sympathetic system and find your parasympathetic system so you can rest, digest and recover.  Unfortunately, some people lose the ability to do this.  They stay sympathetic all the time causing their bodies to constantly act as if they’re running from a lion.  Needless to say, that’s not healthy in the long run.

Action Item:  Try doing 3 minutes of crocodile breathing after workouts and before bed every night.

Note from TG:  Crocodile or Belly breathing is easy to do.  The idea is to “coach” people to become less of a chest breather – which is an aberrant pattern that tends to jack up our secondary respiratory muscles like the upper traps and scalenes (and, not coincidentally, often leads to neck and shoulder pain) –  and learn to breath more into their belly.

Here, you’ll lie prone on your stomach with your forehead resting on your forearms. From there try to inhale and breath more into your stomach.  You know you’re doing it correctly if you notice your lower back moving up and down, like in the video below.

10.  Surround Yourself With the Right People

You are the average of the 5 people you spend the most time with.  If you hang out with people who have zero interest in maintaining a healthy lifestyle, you will also not care about having a healthy lifestyle.

Not only that, having a supporting cast and a few good training partners can make all the difference in the world.  So choose wisely who you associate with.

Action Item:  Make a new friend this month that shares your health and fitness related goals.

Note from TG:  or, you could also just hang out with Jason Bourne.  That would be pretty bad ass.

11.  Bonus: Have Something to Train For

As much as I’d love for everyone to train just because they love training, I’m a realist.

I know that’s not the case for the majority of people. Go out of your way to find something train for.  It can be anything.  Do a Tough Mudder.  Sign up for a powerlifting meet.  Really…anything goes.  Just pick something you can put on the calendar that’ll act as a source of accountability.

Action Item:  Find an event you can compete in sometime over the next 6 months.

Closing Thoughts

Some of the material presented in this article is probably new, and some is probably old news.  Either way, the overarching theme is this:  if you don’t use it, you lose it.

Funny as that may be, it’s true.  The body will adapt to whatever stimulus you place on it, and that includes whatever stimulus you don’t place on it.

The easiest way to stay athletic is to stay on top of your game—it’s always easier to maintain something than it is to get it back.

About the Author

James Cerbie, CSCS, Pn1, USAW, Crossfit Level 1

James Cerbie is certified by the National Strength and Conditioning Association, Precision Nutrition, USA Weightlifting and Crossfit.  He has worked with athletes from the middle school to professional level, powerlifters, olympic lifters, and Crossfit athletes alike.  He’s the owner of Rebel Performance and currently works as a strength and conditioning intern at Indianapolis Fitness and Sports Training.

P.S.  He would love it if you hung out with him on Facebook and Twitter.

CategoriesExercise Technique Program Design Strength Training

How to Maintain Deadlift Strength

I received an interesting question from a reader the other day on deadlifts, particularly 1RM (1 rep max) deadlifts. And since I get all giddy like a school girl at a One Direction concert whenever someone brings up the topic, I figured I’d share my answer here on my website since I’m sure it’s a question that others have wondered as well.

Q: My lifting consists mostly of deadlifts and chin-up/pull-ups with lots of auxiliary work. I also cycle a lot (100 miles per week in-season). But I am in the field for several months a year and it interrupts my lifting. 

Last year I pulled 305 on my 60th birthday (at 182 pounds body weight). I got a late start this year and was not as systematic with the spin up. I did a 1RM test and only pulled 270 (at 190 pounds) on my 61st.

I plan to start with the Matt Kroc program that I read in your site as soon as I get back from a month in Alaska (field work on the glacier near Juneau; it’s a tough job, but…).

My question is: I would have liked to maintain a 300 pound 1RM but was not systematic enough through the year. What do I do between programs to maintain a higher 1RM? (And continue to cycle and miss the occasional month in the deep field for work?).

A: Who are you?  John Wayne?  I love this!

First off, as a quick side tangent, any guy who uses his age as an excuse to not train hard is lame.  This isn’t to say you shouldn’t tweak some things here and there if need be, but all told, like the late 90s R&B star, Aaliyah, used to say, “Age ain’t nuthin but a number.”

While I should get a pat on the back for referencing both John Wayne and Aaliyah within a single blog post – quite possibly the first time in human history that that’s ever happened – you, sir, should get a pat on the back for kicking ass and taking names.

You hang out on glaciers AND deadlift.  By comparison I drive a Hyundai Elantra and own a cat.

Okay, lets get to the heart of the matter.

To start, lets put things into perspective.  You pulled 305 lbs on your 6oth birthday, and a year later, after admittedly not being as diligent with your training leading up to your 61st, you were still able to pull 270 lbs, which is within striking distance of 90% of your 1RM.

You know what?  That’s not too shabby considering.  Compared to other lifts like the squat or bench press, that’s not a huge drop off at all.

Why is that?

As Tim Henriques notes in his book, All About Powerlifting, “the deadlift is the simplest of the big three exercises (squat, bench press, DL), meaning it requires the least amount of skill. The deadlift is the most natural of the three lifts. Essentially all people, regardless of age, will perform a deadlift during their day, every day. 

Every time you bend down to pick something up off the ground, from your shoes to your laundry basket to a child to your dog to your couch, if you pick something up you are deadlifting it.

In addition your ability to deadlift remains for a relatively long time after you stop deadlifting.  If you stop squatting, even after you have been squatting for a long time, your ability to squat very heavy or perform a max set decreases relatively quickly. You will notice a difference after just one or two weeks.

Your ability to bench press remains at a moderate level; if you stop benching it begins to go away but assuming you stay strong in other exercises you will still be able to bench a decent amount of weight for a while.

The deadlift ability remains the longest.  If you stop deadlifting you can still come in a year later and deadlift a decent amount of weight. This is because the neuromuscular coordination required for the deadlift is the least specific of the three exercises and the basic motor control pattern remains the same even when you stop deadlifting.”

Of course, this isn’t to say that the deadlift is easy to learn or that there isn’t any skill involved – nothing could be further from the truth. I mean, entire books have been written on this one lift alone.   One of may favs includes Off the Floor, by David Dellanave.

However, compared to the squat and bench press, which, from a motor pattern standpoint aren’t movements we perform on a daily basis, the deadlift tends to “stick” longer.

Along those same lines, compared to other “qualities” such as anaerobic endurance, strength endurance, or maximal speed, maximal strength tends to have a much longer staying power.

Meaning, regardless of secondary emphasis, you can leave alone and maintain certain qualities of “x” number of days without seeing much of a drop off in performance.  This is something my good friend, Joe Dowdell, highlighted during his Peak Diet and Training seminar.

Here are some numbers to consider:

Aerobic Endurance = 30 +/- 5 days (meaning you can maintain training effect for 25-35 days with minimal exposure to that same stimulus).  Maximum Strength = 30 +/- 5 days, Anaerobic Endurance = 18 +/- 4 days, Strength Endurance = 15 +/- 5 days, Maximum Speed  = 5 +/- 3 days.

To maintain maximum strength all you’d have to do is try to elicit a maximum strength response once every 30 or so days.

I see this phenomenon all the time at Cressey Performance.  Eric’s known to not touch a heavy deadlift for months on end, yet he can almost always approach a 600 lb pull when coaxed or challenged enough by us other coaches or athletes.  While he’s not pulling 600 lbs on a regular basis, he is hovering in the 85-95% (of 1RM) range every so often which has a lot of staying power.

Likewise, with me, I tweaked my back last summer and wasn’t able to deadlift (heavy) consistently for a few months.  Once I was back to normal – or close to it – I was still able to hit a clean 500×3 without much trouble.

Bringing the conversation to YOU (and everyone else reading), if you know you’re going to have a long hiatus from consistent training, with the deadlift, at least you have the odds in your favor.

1.  You’re almost always going to be “deadlifting” to some capacity, even if it’s not a barbell, on a daily basis.  To that end, the motor pattern won’t go away anytime soon. Even if you have to resort to kettlebell work only, you’d be surprised at how much “strength” you’ll be able to retain.

2.  Along those same lines, one of the best strategies of used with myself and other clients is to place a premium on TECHNIQUE work.  I like this term more than “speed” work.

Using a load that’s roughly 60-70% of one’s 1RM, I’ll have him or her perform anywhere from 8-20 SINGLES in a given workout. This won’t be at all taxing on the nervous system, but it will help “glue” solid technique and also help with bar speed (which is an important component of strength).  It may look something like this:

Week 1:  14×1 @ 60% with 60s rest between each rep.
Week 2: 12×1 @ 65% with 60s rest between each rep.
Week 3: 10×1 @ 65% with 45s rest between each rep.
Week 4: 8×1 @ 70% with 45s rest between each rep.

3.  If you’re able, and can muster a way to hit a heavy pull every 4-5 weeks, that will go a LONG WAY in terms of any damage control and help to maintain strength levels.

Barring injury, an extinction level event (think: asteroid, volcanic eruption, Nicolas Cage movie), or jail time, it’s not as difficult as people think to maintain their strength in the deadlift.

Hope the suggestions above help!

CategoriesAssessment Exercise Technique Strength Training

How Deep Should I Squat?

Perusing the internet can be comical.  LOLcats, Buzzfeed, and Star Wars parodies aside, where I find the most comedy (or to be more precise, the most chest thumping, blatant lies, and fibbing) are in various training websites and forums.

It seems everyone on the internet – at least in training circles – is either some kind of unknown world-record holder or anonymous StrongMan competitor that no one’s ever heard of.  Some of the numbers tossed out by the likes of PowerPlateJumboJim or DieselJackedGunz101 are astonishing.

Ever notice how many of them claim to bench press 400+ lbs (raw) or can pull 4x bodyweight (for reps) or boast how  “they could have won State if only their high school coach didn’t have it in for them”?

It’s uncanny and makes for some quality entertainment.

In that same vein, it’s also amazing how many people on the internet squat “ass-to-grass.”  For those unaware, the term “ass-to-grass” refers to one’s ability to squat deep or to the point where their butt touches their ankles. Or very close to it.

It’s often deemed the bro-tastic or “right” way to squat.  While admirable, and in some cases an acceptable approach, I don’t agree with this mentality as it flies in the face of every individual’s own goals, needs, abilities, experience, and freakin anatomy.

In my latest article for T-Nation, I discuss the whole notion of “deep squats” and why they may not be a great fit for a large number of the population.  Furthermore, I discuss the “butt wink,” what it is, what causes it (and what doesn’t), and how to resolve it.

It’s basically the greatest article ever written give or take a few billion.  Let me know what you think!

Continue Reading…….

CategoriesStrength Training

Old School Strength

I can’t even begin to tell you how many times I watched movies like Commando, Terminator, Predator, or Conan the Barbarian growing up.

You had explosions, guns, sword fights, time travel, and a litany of other factors – cheesy dialogue, aliens, epic handshakes, and did I mention explosions? –  which could easily hold the attention of any 13 year old kid for two hours.

The common denominator in all those film, of course, was the one and only Arnold Schwarzenegger.

Ask any guy my age what “inspired” him to start working out in the first place and you’re bound to hear something along the lines of “Arnold’s biceps.” You could argue that no one person in the history of the world inspired a generation of pimply faced, rail thin, “girly men” to pick up a barbell more so than Arnold.

But lets not forget the other golden era bodybuilders like Franco Columbo, Dave Draper, Lou Ferrigno, Frank Zane, and Sergio Olivia (to name a few), who were equally as responsible.

These guys are referenced endlessly in the realm of bodybuilding for their unparalleled aesthetics, especially with regards to the balance they were able to establish between muscularity AND symmetry.

Books have been written, DVDs have been made, and countless websites have been created to highlight their training and how they were able to build those Adonis-like physiques.

One aspect or detail that’s often glossed over is the notion that these guys – for all intents and purposes – were strong as oxen (<— look at me using proper grammar!!).

For as much as we dissect their training – What was their ideal training split?, How often did they do drop sets?, Did they like to train to failure consistently? Which was better: training biceps with back or on shoulder day? Favorite color?  – we forget that almost all of them went out of their way to build a foundation of STRENGTH before they ever thought about competing in bodybuilding, let along step foot on stage.

As I note in my latest article on BodyBuilding.com, many of these guys had a history of competing in powerlifting, Olympic lifting (or both!), before they ever became well-known in their respective body-building careers.

Furthermore, where I feel many newbie and intermediate lifters miss the mark is not recognizing how important strength is when it comes to building an impressive physique. What’s the point in having an “arms day” if you can’t even perform a chin-up?

For more insight on the topic and more of my thoughts, you can go HERE.

Click on the link.  Do it. DO IT!!! I’ll be your BFF.

NOTE:  Of interest is the comments section in the article.  Not surprisingly the “steroid police” took over completely missing the point of the entire article.  Sigh……..

NOTE #2:  I realize that one of my comments in the article regarding chin-ups should be clarified.  Obviously this is an exercise that favors the lighter guys, and it’s going to be challenging for anyone who weighs over 200+ lbs to crank out ten straight reps.

That said, the main point is this:  if you’re a newbie, and performing 17 different variations of bicep curls in one training session to work on your “peak,” you need to stop. Now.

CategoriesAssessment personal training Program Design Strength Training

Two Dudes Talking Shop

I had the pleasure of recording an interview with Harold Gibbons, a fitness writer and trainer at Mark Fisher Fitness in NYC yesterday.

The word “interview” is used loosely here, because it wasn’t so much an interview as it was two intelligent and uncannily witty dudes sitting down to talk shop on things ranging from coaching and program design to more rabbit hole topics such as the Postural Restoration Institute and “corrective” exercise.

And, of course, there was Star Wars.

Not to mention Harold’s epic beard!

Nevertheless, if you’re sitting at work and need something to keep you occupied until lunch time or want something to listen to while you drive your car or ride the train, just press play.

Fair warning:  If you’re listening to this in a public place or work, you may want some earphones because I cuss like a sailor at several points throughout.  If, however, you have the coolest boss ever, and he or she doesn’t care, then by all means turn up the volume. It’s been said I have the voice of an angel.

CategoriesAssessment Corrective Exercise Exercise Technique Motivational personal training Rehab/Prehab Strength Training

A Response to Anyone Who Feels Deadlifts Are Destroying Everyone’s Spine

A HUGE thank-you to Bret Contreras for his contribution to this post. You’re my boy blue!

A little backstory.  A long time ago, in a galaxy far, far away A few years ago – back in 2010 – I wrote a blog post in response to someone claiming that deadlifts were “one of the worst things you could do for your spine.”

The comment was made by a TA (Teacher’s Assistant, not to be mistaken for Total Asshat) in a University setting, and the student who overheard the comment reached out to me and asked for some commentary.

I happily obliged.

You can read the original post HERE.

Even though I wrote that blog coming up on four years now, it’s still one that gets a lot of “love” and frequent comments.

Today I want to share the latest comment (another deadlift detractor) that was posted up two days ago by a physical therapist (and I assume a pilates enthusiast based off some of her wordplay), as well as mine, and subsequently, Bret Contreras’s, response.

I understand that some people will think to themselves, “What’s the point? If someone who’s clearly educated and is a practicing therapist feels deadlifts are the worst thing since Hilter (my words, not the therapist’s), do you really feel writing a response will change their mind?”

It’s a valid question, but my response is simple.

These types of posts are important for other fitness professionals since they’ll undoubtedly hear these types of arguments over time and they need to know how to respond.

So to begin lets take a gander at the therapist’s comments. Again, it may help to read the original post HERE.

I’ll preface this by saying that, giving credit where credit’s due, she kept things “civil” and refrained from using ad hominem attacks, which was refreshing to say the least.

In addition, she used her REAL name in the comments section (Meggen Lowry.  I wasn’t going to include the name here, but since people can see it in the comments section anyways, why not?), which was a nice change of pace and sure beats hearing from the likes of PowderPuffPrincess or JackedGunz84.

In doing a quick Google search, Meggen’s a well educated professional who works with a very specific population (pre-natal/post-natal clients, as well as those in a rehabilitative setting), which is relevant and gives context into her point of view.

Anyways, lets get to the meat and potatoes!

Posted on TonyGentilcore.com 4/27/14:

1) Your attitude and arrogance makes for an unpleasant reading experience.

2) Pilates uses limb loading, and can create significant loads through your spine but tends to be done in better postures and positions that support the spine and reduce downwards strain on the pelvic floor. Try it. You might find it isn’t for wussies.

3) Osteogenesis (bone adaptation by means of increased bone laydown) in response to loading is not a phenomenon unknown to researchers and physical therapists.

4) The problem with ‘educators’ like yourself is that you use the collective terms “spine” and “back” when talking about individual components of those structures. Deadlifts do not strengthen your whole spine. They are not good for your back.

The erector spinae will be strengthened (and possibly injured) with a dead lift, nobody is denying that.

The vertebral bodies themselves will experience adaptation and increase in density also. The intervertebral discs, however, will suffer. Under such huge compressive forces the nucleus pulposis will be ‘squished’ backwards and the annular fibres of the posterior portion of the disc will tear under strain. Those discs are not replaceable….

5) Intra-abdominal pressure is far far greater with a deadlift than any other exercise you mentioned, and increases even more if the person holds their breath. Intra-abdominal pressures of that magnitude cause significant detrimental strain to the abdominal wall, predisposing it to herniation. Even worse, it causes even greater strain to the pelvic floor, stretching and weakening the pelvic floor muscles and predisposing them to urinary incontinence and prolapse.

Until you show me some research (preferably not 20-30 year old research) demonstrating intervertebral disc and pelvic floor adaptations to dead lifts, proving that the annular fibres of the discs are not broken under strain and the pelvic floor is not weakened and lowered, I’m still going to advise my clients against them.

WHEW! And there you have it.

I’ll admit it:  when I first read all of that the other day my first reaction was as follows:

LOL – Just kidding.  I’m not going to kill anyone.

I was a bit “miffed,” but I think that would be anyone’s reaction whenever someone questions your training philosophy and beliefs.  Strength coaches defend deadlifts; yoga instructors defend downward dog; pilates instructors defend reformers; bodybuilders defend fanny-packs and benching with their feet up. It’s just how the world revolves.

Even so, I was bit taken aback by some of Meggen’s comments.  Sure, she brought up some valid points (addressed below), but she also seemed, in my opinion, to have a very narrow-minded mentality – especially for someone who’s a physical therapist.

I mean, in checking the Mission Statement of the establishment where she’s employed you find the following text:

In addition to home visiting, we offer exercise classes carefully designed and delivered by physiotherapists for people whose bodies are vulnerable to pain and injury because we believe movement can be the best medicine if you perform exercise tailored to the shape you are in.

How can someone who’s company’s Mission Statement says “we believe movement is the best medicine if you perform exercise tailored to the shape your are in” completely disregard a basic, human movement pattern – the deadlift – and deem it and all its iterations “dangerous” or “risky” or gloss over them because of the potential for spinal stress?

That seems a bit harsh and shortsighted if you ask me.

Isn’t that the point of exercise – to stress the body, including the spine?

Any competent coach will assess his or her client/athlete, progress them accordingly – based off their training experience, injury history, etc – and provide the minimal essential strain to stress the body so that it will come back stronger.  It’s called adaptation!

In my experience, those who disregard certain exercises or movements and/or poo-poo them altogether typically (not always) are those who’ve never performed them themselves in the first place.

Calling a spade a spade, these are also the same people who have no idea how to coach said movement(s) well.  So, as a result, the exercise becomes too “risky” and everyone else who uses it is wrong.

Meanwhile if we were to take Meggen’s company’s Mission Statement and apply it to real life, we’d realize that the deadlift, like every exercise ever invented by human beings, can be regressed and tweaked to fit the abilities and needs of each individual.

Using a quick example: Look at me hinge from the hips, load my glutes, maintain tension in the upper back and lats, keep a “neutral” spine, and reduce “stress” on my spine below.

This is a deadlift, too.  Not all deadlifts have to be max effort, full-exertion, grind it out movements. And while it (should) go without saying:  a properly executed deadlift – done with a neutral spine – is a far cry from the eye sores you see a lot of trainees performing.

The two can’t and SHOULD NOT be lumped into the same category (which is what I feel many people, not just Meggen, are doing).

Okay, so lets break down Meggen’s comments. I’ll re-post her point-by-point breakdown below followed by my response (if I have one) and Bret’s.

1) Your attitude and arrogance makes for an unpleasant reading experience.

Tony:  You know what.  You’re right.  I re-read the post again and I can see how someone would come to that conclusion having never read any of my stuff before. I did come across as a bit of an a-hole, and I apologize for that.

Not that it’s a hard defense, but it was FOUR years ago that I wrote that post, and I’d like to think that I’ve grown as a person (and writer) since then.

Having said that, I “get” that my writing style isn’t for everyone. Touche.

Bret: As somebody who is very well-versed with industry leaders in strength & conditioning, I can say with confidence that Tony might be the most humble of the bunch. 

Tony’s Response to Bret’s Response:  Awwwwwwwwwwwwwwwwwww.

2) Pilates uses limb loading, and can create significant loads through your spine but tends to be done in better postures and positions that support the spine and reduce downwards strain on the pelvic floor. Try it. You might find it isn’t for wussies. 

Tony: And, Pilates should be held under the same microscope. Just like deadlifts, Pilates, too, can add undo strain or stress on the spine when done incorrectly.

Can you honestly sit there and tell me that performing hundreds of repetitions of any Pilates exercise – even if supported and done in alignment – won’t “stress” the spine?

I actually know quite a few Pilates instructors, most of which understand the importance to strength training, who recognize that it can hurt people when done incorrectly.

The key term you use is “better postures and positions,” which I assume means alignment.

YES!!!  Alignment is key.

This is something I discuss quite often. It makes no sense to debate over which comes first or should be prioritized – mobility or stability – if someone isn’t in (optimal) alignment.

Note:  it should be highlighted that there’s no such thing as true alignment or neutral or symmetry.  It doesn’t exist, because the human body – based off our anatomy – is designed to be asymmetrical.

I 100% agree with you on this point.  So, tell me again, if a deadlift is performed correctly, with a neutral spine, it places too much stress on the spine?

And, as far as your comment “Try it (Pilates). You may find it’s not for wussies.”  I did!  

You can read about it HERE.

Funny thing:  I like to try things that I write about.  In fairness, the Pilates post was written well after the post we’re all discussing here.  But still, I feel like I should get a gold star or something.

Which begs the question, Meggen:  what’s the parallel you’re trying to make between a modality which was originally designed to treat injured dancers and……deadlifts?

More specifically: deadlifts, when performed correctly and by healthy individuals with no contraindications?  Even more specifically:  deadlifts, which have been utilized by thousands of physical therapists (past and present) to help people get stronger and move more efficiently.

Also, when was the last time you performed or even coached a deadlift?  When was the last time you ever prepared an athlete for a long, competitive season?  When was the last time you coached ANYONE interested in performance?

I hate to break the news to you, but deadlifts are kind of important in this regard.

Context is important here.  I understand – and respect – the population you work with (pre and post natal women, and those in a rehabilitative setting), and deadlifts may not be a good fit for some of YOUR clients.  I doubt that’s the case entirely, but still…….you know your clients better than me.

There are ways to regress the deadlift and to teach someone how to groove a proper hip hinge pattern.  It takes coaching, it takes times, and it also takes not deeming an exercise too “risky” because you’re not familiar with it.

Like I said above, not all deadlifts have to be loaded with 400 lbs on the bar. You can’t equate all deadlifts as being equal. What I’d do for someone who’s in pain, de-conditioned, has little to no training experience has chronic back issues, and moves like the Tin Man is COMPLETELY different compared to someone who’s healthy and otherwise “good to go.”

Take THIS post I wrote not too long ago on how to groove the hip hinge.

Lets try not to toss the baby out with the bathwater.

Bret: Most strength coaches borrow from Yoga and Pilates and incorporate various drills into their warm-ups and corrective exercise regimes. We’ll use anything that’s effective, as S&C is all-encompassing.

The same cannot be said of trendy modalities that pick and choose what’s included and what’s excluded and fail to tailor programming to the goals and needs of the individual.

Pilates can definitely be progressive in nature and isn’t always “wussy,” but if maximum power, strength, or conditioning is the goal, then you’re going to have to jump, sprint, lift heavy, and move around more. 

3) Osteogenesis (bone adaptation by means of increased bone laydown) in response to loading is not a phenomenon unknown to researchers and physical therapists. 

Tony:  Cool, we’re on same page. 

Bret: Agree! Perhaps you’d be interested to know that the highest bone densities ever recorded are in powerlifters (see HERE and HERE), and that high load exercise is more effective than low load exercise in increasing bone density (see HERE). 

4) The problem with ‘educators’ like yourself is that you use the collective terms “spine” and “back” when talking about individual components of those structures. Deadlifts do not strengthen your whole spine. They are not good for your back.

The erector spinae will be strengthened (and possibly injured) with a dead lift, nobody is denying that. 

The vertebral bodies themselves will experience adaptation and increase in density also. The intervertebral discs, however, will suffer. Under such huge compressive forces the nucleus pulposis will be ‘squished’ backwards and the annular fibres of the posterior portion of the disc will tear under strain. Those discs are not replaceable….

Tony:  Again, I think you’re equating deadlifts done incorrectly (which if that is the case, I’ll agree with you 100%) with deadlifts that are progressed appropriately and with progressive overload in mind.  They are not the same.

And, not for nothing, a 1994 study in the New England Journal of Medicine found that in a study of MRIs of 98 asymptomatic individuals, 82% of those MRIs came back as positive for a disc bulge, protrusion, or extrusion at one level.  And, 38% actually had these issues at more than one level.  You can read the free full text HERE.

I bring this up because, as this study shows, there’s a fair number of people walking around out there with disc bulges who are asymptomatic and show no signs of stress or pain.

What prevents (most) of them from reaching threshold is appropriate strength training, attention to tissue quality and movement impairments, and, yes, things like positional breathing and pelvic alignment (but that’s obvious, right?).

It’s not a death sentence, and we shouldn’t go out of our way to demonize certain exercises and to toss them aside because of personal ignorance.  

As fitness and health professionals we can’t place people in these “no stress” bubbles, cower in the corner every time we ask them to do anything challenging, and expect them to get better.

As noted earlier, any competent coach will assess their client, progress them accordingly, and provide a minimal essential strain to STRESS the body so that it comes back stronger. 

Using a population you (Meggen) may be more familiar with, HERE is an article I wrote about training women through their pregnancy.  These were HEALTHY women, with no major injuries and dysfunctions, and both of which had been training with me for a few years.

I’m not sure if you’ll read the post (don’t worry, I won’t be offended), but hopefully you won’t cringe at the thought that both women deadlifted throughout their entire pregnancies.

Here’s Whitney at 32 weeks:

Here’s Cara at 33 weeks:

NONE of these lifts were even close to what either woman could do when not pregnant. The objective was to maintain a movement pattern and training effect, do what felt comfortable, and prepare them for something a helluva lot more strenuous…..giving birth!!

In addition, because I had been training both women for two years, progressing them accordingly, I had full confidence that they would be able to deadlift up until “game time.”

And, as it happens, both had seamless births (coming from a guy, that seems a bit wonky as I recognize that giving birth is anything but “seamless”) with no complications or ramifications afterwards.  

It’s BECAUSE they strength trained (and yes, we did diaphragmatic breathing and tons of core work, too) that they were able to bounce back so quickly.  I believe both were back in the gym within a week after giving birth. 

Bret: Do you have any research to support your claim that deadlifting with a neutral posture leads to disc herniation?

I’m very well-versed in spine research, and I’m unaware of any such research.

I believe that with proper deadlifting, the erector spinae will be strengthened, the vertebrae will be strengthened, and the discs will be strengthened too, in concordance with Wolff’s law of bone and Davis’s law of soft tissue. 

Nevertheless, the spine is very good at handling compressive loads when in neutral postures, and shear loading is limited in neutral spine deadlifting as well. If you round your spine close to full flexion when deadlifting with heavy loading, then lumbar intervertebral discs can indeed herniate and ligaments can be damaged.

However, now we’re talking about a different exercise (roundback deadlifting, not neutral deadlifting). An exercise is judged based on how it’s supposed to be performed, not how jackasses screw it up.

We could also speculate about the effects of performing Pilates maneuvers with improper form, but this wouldn’t imply that the exercises should not be performed with proper form.

5) Intra-abdominal pressure is far far greater with a deadlift than any other exercise you mentioned, and increases even more if the person holds their breath. Intra-abdominal pressures of that magnitude cause significant detrimental strain to the abdominal wall, predisposing it to herniation.

Even worse, it causes even greater strain to the pelvic floor, stretching and weakening the pelvic floor muscles and predisposing them to urinary incontinence and prolapse.

Until you show me some research (preferably not 20-30 year old research) demonstrating intervertebral disc and pelvic floor adaptations to dead lifts, proving that the annular fibres of the discs are not broken under strain and the pelvic floor is not weakened and lowered, I’m still going to advise my clients against them.

Tony:  So 20-3o year old research, even if it’s applicable and still very much referenced by many other fitness professionals, isn’t relevant to the topic at hand?  Why not?  

Besides, good luck finding ANY research which states exercise doesn’t stress the spine. Walking stresses the spine.

Unless you tell someone to lie down their entire life, it’s impossible not to put the spine under some strain.

Research is more Bret’s wheelhouse, and I’m sure he’ll satiate your appetite for something more “up-to-date,” but it’s my hope that this conversation will help shed some light from our (mine and Bret’s) point of view.  Neither of us are therapists, nor claim to be. We don’t diagnose anything and we don’t “treat” our clients and athletes. That sort of stuff is reserved for the likes of you.

We do, however, both recognize the importance of bridging the gap between the strength and conditioning world and the physical therapy world.

Going out of your way to state deadlifts aren’t beneficial because of the “perceived stress” they cause not only widens that gap, but flies in the face of pretty much every physical therapist I’ve ever dealt with.

I don’t expect this to alter your mindset, and I am in no way stating that I’m completely correct and without my own biases, but I hope it challenges you to think a little more outside the box.

Bret: If you’re going to deadlift, you better hold your breath until you pass the sticking region.

Failing to do so would reduce IAP and therefore reduce spinal stability, which could compromise spinal posture and lead to injury.

I agree that IAP will be extremely high during deadlifting. However, strength coaches first introduce deadlifting to clients with light loads, ensuring proper mechanics.

Each week, loads are increased so that the body has the ability to build up in strength. This is the essence of progressive resistance training. We also program multiple exercises that will further strengthen the abdominals, the erectors, and the glutes, which will further help prevent injury. 

I’m aware of no research showing that deadlifts lead to increased incidents of hernias.

You can speculate that deadlifters might be at greater risk for experiencing hernias, but the role of exercise and occupational lifting on hernia risk has been debated, with both sides providing great arguments (see HERE for references).  In my experience as a personal trainer for well over 15 years, I would say that proper deadlifting does not significantly increase hernia injury risk. 

When you deadlift, the muscles of the TVA, multifidus, diaphragm, and pelvic floor (sometimes referred to as “inner core unit” muscles) contract to produce IAP. Essentially, a pressurized cylinder is formulated via contraction of each of these muscles (a few more assist, but this is beyond the scope of this article).

The pelvic floor muscles draw upward and inward, which increases the IAP and stabilization. As you can see, the pelvic floor muscles will be strengthened and not stretched out.

Women tend to notice improvements in incontinence after learning proper resistance training, including deadlifts.

If their pelvic floor muscles draw outwards, then they are exhibiting a dysfunctional pattern and need to be taught proper pelvic floor biomechanics.

Research shows that 78% of women who exhibit flawed pelvic floor mechanics can properly contract the pelvic floor muscles after basic instruction (click HERE for an article on this topic).

Women who properly contract their pelvic floor musculature will properly stabilize during deadlifts, Pilates, and other exercise. Women who don’t will improperly stabilize during deadlifts, Pilates, and other exercise. The IAP doesn’t blow the pelvic floor outwards during the deadlift like you propose, nor does it force the diaphragm upwards. Rather, it’s the proper mechanics of the core muscles that creates the high IAP. 

 

In summary, you have failed to issue an evidence-based response, and I believe that your unfamiliarity with the deadlift exercise is biasing your beliefs.

Just as you recommended that Tony give Pilates a try (Note from Tony:  I did! See above), I recommend that you start learning about deadlifts and experimenting with them in the gym.

From the various hip hinging drills, to single leg RDLs, to partial deadlifts such as rack pulls and block pulls, to full range deadlifts such as conventional, sumo, and trap bar deadlifts, to various variations such as Romanian deadlifts, stiff leg deadlifts, and snatch grip deadlifts. 

Since you’re making the claims that proper deadlifts damage discs, abdominal walls, and pelvic floors, the burden of proof is on you.

You can speculate all you want, but bear in mind that if this were true, all powerlifters would have wrecked spines, hernias, and incontinence. This isn’t the case at all; quite the opposite. But they’re loading the spine to the maximal limit.

Research shows that there’s a u-shaped curve with regards to low back pain and exercise. Sedentary folks and individuals who perform strenuous exercise have increased pathology and low back pain, whereas those in the middle are more healthy and comfortable (see HERE and HERE).

Therefore, a few days of strength training per week utilizing basic strength training exercises such as squats, deadlifts, hip thrusts, planks, push-ups, and rows will generally improve back health and structural integrity. 

CategoriesFemale Training Program Design Strength Training

3 Reasons Your Female Clients Aren’t Seeing Results

Note from TG:  Today’s post comes courtesy of Molly Galbraith. She and the rest of the Girls Gone Strong pack released their new resource, The Modern Women’s Guide to Strength Training, today.

Molly was kind enough to write a little sumthin, sumthin to serve as an adjunct to its release.

Enjoy – it’s a doozy!

If you read Tony’s site much (which obviously you do because you’re reading this) you know that he’s a man that’s passionate about a few things:

  1. Deadlifting
  2. Eating dead animal flesh
  3. Anything that has to do with un-doing the “work” of Tracy Anderson

So obviously, I’m going to talk about all 3 of these things today because Tony promised that if I did, he’d film a video of himself doing an Irish jig while wearing a kilt, fanny pack, fairy wings, and the clogs that he hasn’t got much use out of lately (he’s been busy).

So yes, I’ll be covering these topics today, namely #3.

Today I’ll be telling you the 3 reasons why your female clients aren’t getting the results they’re looking for… (Assuming that those results are that they want to look and feel amazing and strong).

Let’s get started!

1. Your Programming is Poor or Incomplete.

I know what you’re thinking:

“My programming’s awesome!  My female clients squat and deadlift and do push-ups and all kinds of awesome stuff.”

That’s great.  I’m super excited that your clients do those movements.  That’s a great starting point, but there are a few things to ask yourself:

–        Do you asses all of your clients as soon as they come in the door?  Do you observe their posture, their body awareness, and their capability to perform basic movement patterns?

–        Do you start your clients off with the basics of each of those movement?  Do they perform squats and hinge movements with just their body weight at first?  Do they start with incline push-ups so they could really master the movement pattern?  Do you set them up for success at the beginning by building an awesome foundation?  Or did you have them doing Barbell Back Squats on their first day?

–        Is their programming tailored specifically towards what you found in their assessment?  For example, if a female client has an exaggerated anterior pelvic tilt are you including more hip, hamstring, and glute dominant exercises that quad/knee dominant exercises?  Are you doing a lot of anterior core stability and strength work with them?

Hopefully the answer to all of these question is yes.  If it is, you’re *thisclose* to being a Rock Star.  But I have a few more for you.

–        Have you ever talked with your clients about the importance of breathing?  Are there any breathing drills in their workout, even just to cool down at the end?

–        Does your client Foam Roll or do other soft tissue work for at least a couple of minutes before their training session?

–        Does your client perform a solid Dynamic Warm-up before every workout?

–        Does your client do intelligent Energy Systems Training (i.e. cardio)?  Also known as “not dumb shit?”  This is generally a mix of short High Intensity Interval Training (HIIT) sessions and Moderate Intensity Cardio (MIC) with their heart rate in the 120-150 beats per minute range 1-2x each throughout the week.

All of these things should be included in your female client’s training programs in order to get them the best results with the least amount of time and effort.  If not, you’re leaving something on the table.

2. You’re pushing your clients in the wrong ways.

Let me start by saying that I have zero problems with training hard and pushing my clients hard.  But it’s important that your client is properly prepared to be pushed, and there are ways to do it, and ways that just don’t make any sense.

Some examples:

A female you’ve been training for a year who has awesome deadlift form and you want to see what she can deadlift for a heavy triple?  Awesome.

Seeing how many Burpees your client can do before they puke, pee, cry, or fire you?  Not awesome.

Helping your client eek out a couple really tough reps on Dumbbell Bench Press and teaching her to “strain” a bit?  Awesome.

Bragging to your friends that your client could hardly walk for four days after being trained by you? Not awesome.

Having your client really push herself on her last couple of prowler trips and try to beat her previous best?  Awesome.

Making your client do 100 Box Jumps or Jump Squats because you think its “cool” to make her legs feel like jelly?  Not awesome.

Prepare your clients to be challenged appropriately, and I won’t come kick you in the shin.

Note from TG (regarding Molly’s “kick you in the shin” comment):  you DO NOT want to make Molly angry.  Trust me.  Look at her in the picture above.  That’s the face she made after being told her boyfriend adopted a kitten for her.

LOL – I’m just kidding.  Molly is a delightful human being.

But seriously, don’t piss her off.

3. Your clients are not recovering properly.

As their trainer, it’s your job to help your clients get the best results possible in the gym.

As an above-average-intelligence-trainer (I mean hey! You’re reading Tony’s blog aren’t you?) I expect you to know that your client’s success is directly correlated to how well they can recover from their overall stress load – meaning not just what they do in the gym with you, but what’s going on in their life, in general.

The more life stress they have, they less they need to be doing in the gym unless they have tons of time to sleep, eat nutrient dense food (like dead animal flesh), and recover.

If you’re not talking to your clients about recovery, you’re doing them a major disservice.  Before they start training with you, it’s important to help them understand that they get better/stronger/fitter when they recover from, and adapt to stressors, not while the stressor is being applied.

Talk with them the importance of these things:

–        Eat nutrient-dense, whole foods 80-90% of the time.

–        Manage their stress effectively.

–        Get moderate amounts of sunshine regularly.

–        Get 7-9 hours of sleep in a cold, dark room every night.

–        Use recovery modalities such as massage or other soft tissue work, Epsom salt baths, low to moderate intensity cardio, contrast showers, etc.

And your female clients will be on their way to looking and feeling better than ever.

Hi, it’s me Tony. So how’d you stack up?  Are you making these mistakes with your clients, or are you absolutely killing it?

I hope you’re killing it, of course.  But on the off chance that you might have been missing a thing or two, you should definitely check out an incredible new resource from Molly and the rest of the Girls Gone Strong crew (you know, The Women’s Fitness Authority) that discusses ALL of these issues, and then some.

The Modern Women’s Guide to Strength Training

I can’t tell you how excited I am to endorse this fantastic resource, as I feel it’s a product that will help a lot of women finally understand the merits of strength training and how strength is a good thing.

More importantly:  it’s a manual designed for women written by women.

I know many of you are wondering what’s included.  Here’s a brief synopsis.

–        The Modern Woman’s Guide To Strength Training Getting Started Guide – this program comes with a LOT of information, but the getting started guide will walk you through it step-by-step.

–        The Modern Woman’s Guide To Strength Training Manual – what is strength training, why is it important, a glossary of terms, and information about recovery, sleep, and stress management.

–        The Modern Woman’s Guide To Strength Training Programs – three 16 weeks training programs for beginners, intermediates, high-level intermediates (with multiple options for every single exercise in case you want to make a substitution).

–        The Modern Woman’s Guide To Strength Training Video Library – 90 minutes of high-definition video with me coaching GGS co-founder Alli McKee through 70 exercises.  I will discuss proper – form, as well as common mistakes and how to correct them.

–        The Modern Woman’s Guide To Strength Training Exercise Glossary – a print version of the video library for quick reference if you forget how a particular exercise is performed.

–        The Modern Woman’s Guide To Strength Training Progress Tracker – a progress tracking guide where you can track measurements, weight (if desired), mood, sleep, stress level, strength level, energy level, etc. so you can get a comprehensive picture of what’s going on with your body.

In addition, for those looking for guidance on the nutrition side of things, The Modern Woman’s Guide To Good Nutrition Package written by Dr. Cassandra Forsythe, PhD, RD, CSCS, gym owner, and co-author of The New Rules Of Lifting For Women, and The Women’s Health Perfect Body Diet will also be available.

Included in this package is:

–        The Modern Woman’s Guide To Good Nutrition Manual – 18 chapter manual with everything you need to know from determining calorie level and macronutrient ratio to recommended food sources and beverages, to what medications may be preventing fat loss.

–        The Modern Woman’s Guide To Good Nutrition Meal Plan – Cassandra recognizes that every woman is different and needs a different nutrition structure to be successful.   She put together done-for-you meal plans for fat loss and maintenance at multiple calorie levels, as well as a FODMAP plan for women with digestive issues, a Paleo meal plan at multiple calorie levels, and outlined multiple If It Fits Your Macros (IIFYM) plans for those who prefer that type of plan.

In a nutshell:  this resource is the bomb-diggidy, and covers every base imaginable.  So what are you waiting for? Click the link below to get started (you only have a few days to take advantage of the introductory offer).

—> The Modern Women’s Guide to Strength Training<—

 About the Author

Molly Galbraith is co-founder of Girls Gone Strong, a movement dedicated to helping women improve their physical strength, mental strength, and strength of character through strength training.

She is also co-founder J&M Strength and Conditioning, a private studio gym in Lexington, Kentucky.

Her mission is to, ”Help women discover and accept what their best body looks and feels like, with minimal time and effort, and once they discover that, help them have grace and compassion about it.”

CategoriesMotivational Strength Training

Getting Comfortable With Being Uncomfortable

If I had to make a list of things I hate (and hate is a very strong word, so I don’t use it lightly), it may look something like this (in no particular order):

1.  Poodles.
2. Anything Tracy Anderson says.
3. Talking about “feelings.”
4. People who complain when it’s cold outside, and then complain again when it’s too warm.
5.  BOSU balls.
6. Hitler.

I’m sure I could keep going, but I don’t want to come across as one of those Johnny Raincloud types.

One item that could serve as more of an “umbrella” theme, and something I’m sure many of you reading can commiserate with is the idea of comfort zones. Or, more specifically, the fear of leaving one’s comfort zone.

Most people (myself included) hate leaving their comfort zone, because, well, it’s hard.

And, in the ultimate example of a Captain Obvious moment, stepping outside our comfort zone(s) is also uncomfortable.  It’s uncomfortable as f***.

There’s a reason why successful – or seemingly successful – people are successful.  How’s that for a tongue twister!?!

They’re comfortable with being uncomfortable.

As a matter of fact it can be proven by science, as shown by this graph we made at the facility this past weekend.

I can outline an endless array of examples throughout my own life – in and outside of the weightroom –  where I was afraid to step outside my comfort zone.

– There was my entire Junior High and High School career where I never once asked a girl out for fear of being rejected.

– There was that time I turned down a Division I baseball scholarship to instead play at a reputable Division II school because I was afraid to go alone (two other teammates from my JUCO school were also going to the same Division II school).

– And I can count numerous occasions throughout my training career where I’d start a training program, only to revert to my old habits once something “hard” came into the picture.

Oh, which reminds me:  I also hate Turkish Get-ups!

But it’s more of a love-hate relationship nowadays.

I think by now most of you are picking up what I’m putting down.  There’s a lesson to be learned here.

Take a basketball player for example. Many are under the impression that the only way to get better or to improve performance on the court is the play more basketball.

The idea is that the more running, jumping, running, and more jumping they do, the better they’ll get.

Of course, in some ways this is true.  There IS a component of specificity here.  You can’t get better at playing basketball by spending an afternoon at the hockey rink or by perfecting your squat technique.

If you want to improve your skills at ball-handling, passing, shooting, etc…you need to play basketball.

And it’s with this in mind where I feel many fail to see an opportunity to step outside their comfort zone, and as a result improve.

Many (not all) basketball players will roll their eyes at the idea of spending time in the weight-room to help enhance their performance.

They don’t quite understand that strength is the foundation for everything.  You can’t have power, agility, endurance, and all the other “qualities” we look for in athletics without having a base of strength to “pull” from.

The only way to improve one’s vertical jump is to jump, right?  Not necessarily.

Strength is a continuum.

Far to the left you have reactive training or Absolute Speed, and far to the right you have Absolute Strength.  In the middle you have things like Strength Speed (Olympic lifting) and Speed Strength (think: dynamic effort).

Going back to our basketball player, many will spend an inordinate amount of time training in the Absolute Speed or Reactive side of the spectrum.  Sure, they’ll see results and make progress (and oftentimes do very well)….but they’ll rarely (if ever) reach their optimal level.

It isn’t until (s)he switches gears, makes a concerted effort to step outside their comfort zone, and implement more training from the opposite end of the spectrum that they’ll start seeing profound changes in their performance.

And this can be applied to regular Joe’s and general fitness population too.  Many people are so endurance-centric (<— I just made up a word), and engrained to think that VOLUME and feeling like they got run over by a mack truck after every training session is the best way to make progress that, ironically, they never make progress.

We’ve all seen those people who spend HOURS at the gym, dutifully putting in their miles on the treadmill and performing copious repetitions with light weight, only to look the same now as they did five years ago.

Maybe that’s their goal, and they could care less how they look.  If so, I’m an asshole and should shut up.

However, lets just assume that’s not the case.

Implementing some more (true) strength training, reducing volume, and becoming less endurance-minded will almost always help.

Unfortunately, they’re afraid, stubborn, or perhaps unwilling to step outside their comfort zone.

And that just stinks.

I am by no means suggesting that someone has to turn their back on what they like to do. If you like running on the treadmill….do it!  If you like attending yoga class…….do it!  If you like driving a Prius…… do it!

I won’t judge.  That much……;o)

You can still do all of those things.  But when someone suggests to maybe turn the page, lift something heavy, maybe perform a deadlift or two from time to time, and you refuse to listen (because you’re unwilling to leave your comfort zone), don’t continue to bitch and whine when you’re not seeing the results you want.

CategoriesProduct Review Program Design Strength Training

Pimp Your Program Design

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

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

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

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

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

I liked it.  A lot.

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

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

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

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

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

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

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

For more information you can go HERE.

On that note, enjoy the article!

Pimp Your Program Design

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

Necessary Components

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

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

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

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

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

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

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

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

Balanced Hip Extension Exercise

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

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

Flexed-Range Hip Extension Movements

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

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

Extended Range Hip Extension Movements

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

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

Daily Rowing and Glute Work

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

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

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

Sub-Maximal Training Methods

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

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

Personal Record (PR) Opportunities

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

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

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

Deloading

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

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

Conclusion

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

About the Author

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

 

CategoriesAssessment Corrective Exercise Exercise Technique Strength Training

Building a Superhuman Core

Nowadays you seemingly can’t walk more than 15 feet without crossing paths with a CrossFit gym.  Along those same lines, you can’t go more than five clicks (it’s like the internet’s version of the Kevin Bacon game!) before you view some iteration of a “core training” article espousing anything from six-minute abs to improved posture to bringing sexy back.

And guess what?  Today I’m sharing my own iteration of a core training article!!!

Except, you know, mine doesn’t suck.

Core training means different things to different people.

On one end of the spectrum you have those trainers and coaches who feel all you need is to deadlift and squat and you’ll cover all your core-training bases.  I feel this is a bit of a mis-guided POV.  Conversely, on the other end, you have those who will spend half a training session “activating” their TA .

The answer to the riddle, as always, usually lies somewhere in the middle of those two extremes.

I prefer to address core training in a multi-faceted manner where I take each and every individual who walks through our doors at the facility through a litany of assessment protocols to figure out what would be the best approach for him or her.

And it’s with this thought in my mind that I wanted to toss my name into the mix and finally write my treatise on the topic of core training.

It’s pretty good (I think).  You should check it out.

Click Me <—– Careful, I’m Ticklish