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A Little Consistency Never Hurt Anyone

The other day I was watching one of our athletes squat, and noticed he was having a little trouble.  Okay, maybe a lot of trouble. Alright, truth be told, I felt like pouring battery acid into my eyes, it was that bad – but, whatever.

Now, I could have been super anal and pointed out 18 different things that were wrong:  get your air, keep your chest tall, pull the bar down, sit back, push your knees out, eyes forward, how much wood would a woodchuck chuck if a woodchuck could chuck wood?

But, in the end, all that would really accomplish is nothing other than to make him feel frustrated, confused, and not a real big fan of mine from the coaching side of things.

So, instead, what I decided to do was to focus on one (maybe two) things that I felt were the biggest “redflags and that’s it.  While it sounds counterintuitive, by ONLY working on one thing at a time, many of the other issues tend to fix themselves automatically.

For example, on his very next set all I told him to do was “focus on keeping your chest out (or tall).  Pretend you’re on a beach, and there are a bunch of hot chicks playing volleyball and/or giving each other tickle fights – show them that steel plate you have for a chest.”

By focusing on that one thing, he was then able to get decent thoracic extension and maintain a better arch throughout his next set.  Success!  I’m awesome.

Looking at the broader picture, though, it comes down to consistency and having a routine.   Sure we can break down every lift to the most mundane detail, but I watch some of our guys or even random people at commercial gyms train, and see no consistency.  More specifically, no two sets look the same:  one set they’re setting up one-way, and the next, it looks completely different – either their foot placement is off, or maybe they’re looking in a different direction altogether.  There’s no focus, and that’s a problem.

Bluntly speaking, how do you expect to build rock solid technique if, on every other set, there’s no continuity and things are completely out of whack?

Lets use myself as an example.  Here’s my first warm-up set with 145 lbs on the trap bar deadlift from the other day:

NOTE:  I wouldn’t crank this one too loud if you’re at work due to the background music – EAR MUFFS!!!

Now take a look at my first “work set” at 450 lbs (which was done after going 235×3, 325×3, 415×3 on subsequent warm-up sets):

And, here’s my last work set at 570 lbs:

Note:  Yes, I realize I didn’t get my hips though quite all the way on those reps.  Yes, I’m calling myself out.  Yes, I’m still one sexy bastard either way.

Every set was the same:  how I approached the bar, how I adjusted my feet, where I kept my arms, how many breaths I took before descending, hell, even my little Jack Parkman butt wiggle that makes all the ladies swoon (props if you get that reference) stayed consistent with every set. 

So, the question then becomes:  are YOU being consistent?

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You Can Always Train Around an Injury

Last week, during our staff in-service training, I took it upon myself to discuss programming with our batch of new interns.  Specifically, my goal was to give them a hypothetical situation and see whether or not they could come up with an effective training strategy.

In doing so, my thought process was this:  While assessment, functional anatomy, and understanding movement is kind of a big deal; having the ability to effectively write a program based off of those findings is just as equally important.  Essentially, given “x” scenario and “y” limitations/goals/needs, can you come up with a “z” program that’s not only safe, but will get results?

You’d be surprised at how many trainers and coaches out there can crank up the geek factor and quote research verbatim, or brag about how many books they’ve read, or even how many followers they have on their Youtube page, but when push comes to shove – write really, really, really sub-par programs.  And I’m being really nice when I say that.

Moreover, as I noted with the guys – and as counterintuitve as it may sound – it’s rare when I write a program and it’s followed without any interruption, 100% through.  Stuff happens and life gets in the way sometimes: long work hours, cars break down, girlfriend’s break up with you (bitch!), kids are up all night, Little League games, paper is due, tweaked shoulders, lower back is pissed, explosive diarrhea, not enough sleep, so on and so forth.

At the expense of over-generalizing, the mark of a good coach and trainer is being able to program on the fly when the unexpected happens.  If your athlete or client walks in on any given day, and he or she twisted their ankle during practice yesterday; or, quite simply, they’re just out of juice, and it just so happens they have a heavy squat session that day, can you still give them a training effect even though you may have to change up the programming?

The answer, I hope, is a resounding yes.

Using an example from the in-service talk, how would you program for a 15 year-old pitcher who was just diagnosed with spondylolisthesis (and is in a back brace), but also has a “lax” (loose) shoulder on his throwing side?

Similarly, how would you program for a 40 year-old fat-loss client with a sports hernia?

[Cue Jeopardy theme music]

The point of this post isn’t to go into specific details on what those programs should entail (although I could do that in the future).  Rather, the point I’m trying to make is that you can always train around an injury……always.

And, for the record, hang-nails aren’t an injury.  Nor is a headache for that matter!

When writing programs for clients, try not to think about what they can’t do – but what they CAN do. 

Doing so will make writing programs infinitely easier and will undoubtedly make you a better coach.

Left arm is in a cast?  Well, thankfully, you still have a right arm you can train, not to mention an entire lower body.

Shoulder hurts?  Stop benching three times per week for the love of god!, incorporate more close-chain (push-ups) and horizontal rowing variations, hammer scapular stability/t-spine mobility, front squat instead of back squats, and pick up a foam roller every now and then.

Tweaked lower back?  Nix any axial loading for the near future, hammer single leg stuff and core stability, get some aggressive soft tissie work, and you’ll be back in no time.

Obviously, these are just simple examples and certainly not exhaustive, but I’m sure most get the idea.

And for those of you who have clients that bitch and whine no matter what you do with them, have them watch this video and see if they still can come up with excuses:

Outside of ebola, not training isn’t an option in my book.

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Sometimes You Just Gotta Let Someone Else Do the Thinking For You

I write a lot of programs.  It goes without saying that I write programs for many of the athletes and clients at Cressey Performance; I also write programs for various distance coaching clients I have around the world; I write my girlfriend’s programs; and I even write programs for family and friends, too.  Basically, I spend a lot of time writing programs.  Big surprise, I know.

And, to be perfectly frank, sometimes, the last person I want to program for is myself.

Typically what ends up happening is that I’ll write a program to get my swole on, and while I’ll start with good intentions and do every exercise prescribed to a “t” – for a few days, atleast (maybe even a week) – inevitably I’ll start to tweak things.

Before you know it, what started as program “A,” turns into program “whateverthe****,” where I just revert back to exercises I know I’m good at, or that I like to do (it’s okay to deadlift five times per week, right?). 

We all do it – and I’m no different.

So, when Mike Westerdal and Elliot Hulse contacted me a few weeks ago and asked whether or not I’d be interested in checking out their latest product, Lean Hybrid Muscle Reloaded, it couldn’t have come at a better time.

I needed a change, and as cliché as it sounds, it was exactly what I was looking for.

Sometimes, you just need someone else to do the thinking for you, and the fact that this program is written by two guys who are hella strong (and actually train people), only makes it more appealing to me.

So, that being said, what makes the program so great?  How is it different than any other program you can find on the interwebz?

1.    Concurrent Programming – in short, concurrent training refers to training multiple qualities simultaneously.  Unlike, say, linear periodization (which focuses on ONE quality in any given training cycle), concurrent training allows the trainee to focus on several qualities at once, which I feel has a lot more carry over to the world of athletics and leads to better results in general.

2.    “Hybrid” Training – as the name implies, this program takes bits and pieces from several modalities (powerlifting, bodybuilding, strongman, etc) and combine them into one balls-to-the-wall, no frills, kick-ass program. 

As noted by both Mike and Elliot:  what hybrid workouts do is take the best of everything, combine them into a single, cohesive strategy that gives us all the benefits, but leaves behind the drawbacks.  As a result, you’re able to build muscle and get lean at the same time.

In layman’s terms, you’ll basically turn into a sexual Tyrannosaurus.

3.    Miscellaneous Awesomeness – unlike some manuals you’ll come across with little to no detail on the programming side of things, Lean Hybrid Muscle comes with a pretty extensive video database which makes following the program that much easier. 

Moreover, it also includes the Hybrid Diet Nutrition Plan, which includes, among other things, detailed meal plans ranging from 1900-3000 kcals.

Simply put, Mike and Elliot cover all the bases and have gone out of their way to provide a quality product.

But I’ve done enough talking.  Head over to the Lean Hybrid Muscle Website and check it out for yourself! 

 

 

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Miscellaneous Miscellany Monday: 2/7/2011

1.  Well, congratulations to the Green Bay Packers for a crushing win last night.  And an EPIC fail goes out to me for falling asleep in the fourth quarter – I think I fell into food coma by the middle of the first half.

It goes without saying, though, that this was by far my favorite commercial of the night:

2.  I made a cameo appearance at Mike Boyle’s 5th Annual Winter Seminar on Saturday, which featured Coach Boyle (obviously) and the one and only, Dan John.

To say that Dan John as been a huge influence on my career would be an understatement., and I’ll be the first admit that I felt like a giddy school girl when I walked in and saw him standing there in person. 

Of course, both his presentations were brilliant – I mean, how can you not listen to a guy with well over 30 years of coaching experience under his belt?

I plan on covering the seminar in more detail later on this week, but I had to share the funniest line of the day.

We all know those guys who walk around with very impressive physiques, but ask them to do something as simple as skip, and it’s readily apparent that they don’t move very well – not a hint of athleticism.  In fact, I’d pick them last if I were picking a kickball team.

Dan John shared a phrase that I felt hit the nail on the head:

Looks like Tarzan, moves like Jane.

I got a laugh out of that one. 

3.  And speaking of Dan John, after reading his latest article on t-nation, I decided to dedicate a day to ONLY carrying heavy things.  Saturday morning, I got to the facility early to get a training session in before clients arrived, and I did the following:

A1.  Kettlebell Racked Carries:  3×2 trips (1 trip = 25 yds)
A2.  Overhead Sledgehammer Hits 3×8/side

B1.  Kettlebell Crossbody Carry (suitcase carry in one hand, bottoms-up carry in the other):  3×2 trips
B2.  Kettlebell Windmills 3×5/side

C1.  Farmer Carries w/ Sled Drag:  4x 1 trip (1 trip = 40 yds)
C2.  Shit a kidney

I felt really good after this session, and it’s going to be interesting to see if it will help boost my deadlift up a little bit.  To be continued………

4.  While at the seminar I was able to catch up with a lot of friends and colleagues whom I haven’t seen in a while, but it was also nice to have a lot of new faces introduce themselves to me and know that people actually read my stuff.  Surprisingly, one question that I was asked quite a bit was:  “how do you write/blog so much?” 

Truthfully:  I’m just uncannily awesome, witty, and intelligent.  But all kidding a side (even though I’m not kidding), I just make it a priority.  As it stands now, I generally get up anywhere between 5-6 AM every morning to do work before I go to work.  Generally speaking, I arrive to the facility around 10 AM every day, so getting up earlier in the morning allows me a few hours to catch up on programming, emails, reading, and blogging. 

Even talking with Jim “Smitty” Smith over the weekend, puts things into perspective:  he said that he stays up till 1-2 AM every night doing work.  And this is AFTER coaching all day. 

So, again, it comes down to priorities.  Do you want to write or watch Amercan Idol?

5.  Cressey Performance athletes have been getting a lot press recently.

HERE is a nice piece on both Omri Geva and Micah Goldberg as they attempt to re-build and eventually represent Israel in the Winter Olympics in the 2-man and 4-man bobsled team.

And HERE is a great feature on CP athlete, Tim Collins, as he makes a bid to earn a spot on the Kansas City Royals roster this spring.  It’s a really great story, and Tim deserves all the success coming his way.

 

6.  For all of you Born to Run fans out there (and I’m one of them, too), I watched a really great presentation in between slices of pizza yesterday by author, Christopher McDougall titled “Are We Born to Run?”.  The guy is obviously a fantastic writer, but he’s also a very engaging speaker as well:

 

7.  And lastly, as many of you know, I like to read, but one of the things that I regret most when I look back at mistakes I made as a trainer, is not reading more books on personal development.  As it stands now, whenever I get emails from upcoming trainers asking me for advice, I tell them that for every book they read on blasting the biceps, they should also read a book on personal development/psychology/business.

To that end, I started another really fascinating book titled Predictably Irrational by Dan Ariely. 

Why do we make certain decsions despite knowing better?  I’m only about half way through, but this is easily one of the most interesting books I’ve read in a while.  For those geeks out there that like behavorial economics, this book is legit.

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I Guess There Really Is Something To This Whole Eating “Real” Food Thing

First off, I need to take care of a minor housekeeping issue concerning the RSS feed.   In the past week I’ve received numerous messages informing me that the RSS feed was acting funny.

In a nutshell, for all of you who used to subscribe to the old site via Google Reader, Feedburner, or JackedStrengthCoaches.com, you’ve probably noticed that you haven’t been getting any updates.  Sorry!

Apparently when “we” switched over to the new site, the old RSS feed was lost.  Bummer.   Nonetheless, as much as I realize it’s lame and a major pain in the ass, old subscribers will have to use the new link (provided below) to re-subscribe:

http://feeds.feedburner.com/gentilcore

Secondly, I want to share something with you that I feel paints a pretty direct picture on today’s Western Diet.

SPOILER ALERT:  it sucks!

As many of you are well aware, my girlfriend spent the past ten days down in Colombia working as a consultant for an organization called Partners of the Americas in an effort to better ascertain how she can help improve youth sports development and coaching development.

She rocked it. They loved her.  And, most likely, she’ll be invited back down on an annual basis (and bring me with her…..hint hint).

Anyways, while down there, she stayed with a host-family who, aside from adopting her as their own – introduced her to Colombian culture:  language, dance, sport, drink, and of course, cuisine.

Now, to her credit, Lisa has been a huge influence on my ever growing food repertoire.  Because of her I now consider things like kale, ginger, sprouts, garlic, and various spices (to name a few) a part of my weekly diet.  In short, she eats VERY well.

Like most people, however, she has food intolerances that she’s had most of her life.  As such, she knows what she can eat and what she can’t to keep things under control.

It shouldn’t come as a surprise, then, when I say that things like bread,butter and cheese are on the “I’m not touching that with a ten foot pole” list.

Incidentally, guess what foods make up the staples of the Colombian diet?   Exactomondo:  bread, cheese, and butter.

As you can imagine, she was less than enthusiastic, but it was eithe that or not eat for ten days.  A funny thing happened, though.  Despite the fact that she was eating those foods with literally every meal, NONE of the issues she would normally encounter eating the same foods here, happened.  Zlich!

Why is that?

While it’s only hypothetical, we both came to the conclusion that it was the lack of chemicals in the food.  Yes, she was eating her fair share of butter, cheese, and bread, but you know what (?), she was eating REAL food.  Everything she ate was either homemade or fresh.  She also noted that the eggs where the brighest orange she had ever seen and the fruit (pineapple, mango, etc) was immaculate.

Alternatively, look at the typical American diet, wraught with a plethora of highly processed flour, meat, sugar, and manufactured “food like substances.”  Oftentimes, it’s hard to distinguish whether we’re eating food, or a chemistry experiement!

I guess, in the grand scheme of things, I just want people to be more cognizant of the fact that what we put down out pie holes – even if you ‘think” it’s healthy, is still probably loaded with god knows what.  At the end of the day, eating REAL food is probably the healthiest thing you can do.


 

 

 

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Stuff to Read While You’re Pretending to Work (Or, Stuck At Home – Snowed In – *Grabs Staple Gun*)

Everything You Know About Fitness Is a Lie – Daniel Duane

YES!!!  Kudos goes out to Men’s Journal for running thie piece.  It’s always a good thing when the mainstream media isn’t afraid to give people a little dose of “tough love.” Here, the author is basically told he’s weaker than a baby’s fart, and that all the time he’s spent doing his “sport specific” training on a BOSU ball has been, well, worthless.  In a nutshell, he has his “come to Jesus moment,” calls out the fitness industry, and it’s glorious.

Cliff Notes Guide to Hamstring Strains – Here’s an older post I wrote last year that I felt needed some extra love.   

The Secret of Loaded Carries – Dan John

It’s no secret that I’m a huge fan of Dan John, and this article is yet another gem by the man himself.  So, the question remains:  will I or won’t I act like a screaming 14 year old girl at a Justin Beiber concert when I go see him speak this weekend at Mike Boyle’s annual MBSC Winter Seminar??  HINT: 

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Exercises You Should Be Doing: Band Resisted Broad Jump

It’s days like this where I can’t help but wonder why in the heck I live in the Northeast.  Now, don’t get me wrong, I’m originally from Central NY – the lake effect snow capital of the world – so I’m used to a lot of snow.  But this is just getting borderline redunkulous.

As it stands now, we’ve gotten 50-60 inches of snow in the past 30 days, with anywhere from 12-16 apparently on its way in the next 48 hours.  Ahhhhhhhh.

To that end, with the impending weather on the way, I’m heading to the facility a little earlier than usual – so today is going to be short and sweet, unfortunately.

It’s been a while since I’ve showcased an exercise you should be doing, so I figured what better day than today.

What Is It:  Band Resisted Broad Jump

What Does It Do:  Much like the vertical jump, the broad jump starts from a standing position and essentially tests how far an individual can jump.  Tangentially, it’s arguably the best standardized test for pure power, and it’s relatively idiot proof to perform.

That said, if you’re like me and have knees that hate you, the broad jump can be unrelenting.  As such, adding the band – while not something I would do with pure beginners – helps to decelerate the body, which tends to be much more joint friendly in the long run.

Key Coaching Cues:  Take a regular light or average band and wrap it around a peg or pole that’s waist height.  Placing the band around your waist, assume an athletic position (chest out, knees slightly bent, feet hips width apart), throw your hands down as quickly as you can and leap forward.  Be careful when you land, however, because the band will immediately pull back  – STICK the landing!

Equally as important, you should still land in an athletic position as well.  What I like to tell people is that “you should land how you start.”  So, if you start with chest high, knees slightly bent, shoulders back, etc.  You should land with your chest high, knees bent, shoulders back, shirt off, etc.  Capiche?

And that’s about it.   Try it out today, and let me know what you think..

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Miscellaneous Miscellany Monday: 1/31/2011

My girlfriend has been away for the past ten days doing some consulting work down in Colombia, and while it was nice to have some free time to hang out with the boys, leave the toilet seat up, burp out loud, and chew food with my mouth open, I can’t wait to see her in a few short hours.  So, since I’m going to have to leave to pick her up at the airport shortly, I’m just going to leave you with a few random thoughts today.

1.  I got a message on Facebook the other day from an old friend, asking this:

What do you think about that new 17 day diet? Is it hogwash?

B to the U……….llshit.  This is hands down, the epitome of what a fad-diet looks like.  Just look at the cover and your answers are right there smacking you in the face.

– A doctor’s plan for rapid results.

– 17 days, is all you need.  Giving people the illusion that that is all it takes – 17 days.

– All that’s missing are dancing elephants, fireworks, and midgets.  Can’t forget the midgets.

Does it get results? Sure.  Are they going to last? Not a chance.

The basic premise of the diet is to change your caloric load every 17 days (why not 16?  Hell, why not 22?) to keep your metabolism “guessing.”  In short, you’re expected to cycle your calories every few days or weeks, changing the combination of healthy fats, carbohydrates, and protein that you eat.

And therein, lies the problem.  People don’t want to have to think when they eat.  Sure, someone will be able to follow this plan in the short-term, and probably see some results.  But lets be honest – who’s going to want to have to count calories, adjust macronutrients, and let food ALWAYS be on their mind for the indefinate future?

You need to change HABITS in order for results to stick. Following some “cleansing” diet that has you pissing out your ass by day eight, isn’t going to change anything.  Except maybe your wardrobe.**

This isn’t a complete waste, however.  From what I can tell, there are good things about the diet.  I mean, he streses the notion of eating “clean” foods, and that it’s okay to indulge.  But in the long-haul, this diet falls short of helping people make behavioral changes towards their eating habits, and more specifically, it’s un-realistic.

Do yourself a favor, and go to Amazon.com and purchase Michael Pollan’s Food Rules: An Eater’s Manual.

It’s like $8 and will take you 25 minutes to read, and will do a great job at introducing the concept of behavorial changes that MUST take place in order to see long-term results.

2.  If I had to guess, I write anywhere from 25-30 (sometimes upwards of 40 depending on the time of year) programs per week.  It stands to reason, then, that writing MY programs is the last thing I want to do.  I don’t want to have to think.

Starting next week, both myself and Eric Cressey are going to be following Lean Hybrid Muscle by Mike Westerdal and Elliot Hulse.  I was lucky enough to receive an advanced copy last week, and after looking through it, I can’t wait to get started!  Eric already has a head start on me – hitting one of the workouts outs over the weekend –  and based off of the feedback he’s given me, it’s going to be badass!

3.  I don’t watch the show, but I watched this clip which was posted on Bret Contreras’ wall on Facebook, and I have to say, I haven’t teared up that much since Travis shot Old Yeller:

But, what’s up with Steven Tyler?  Dude is taking the creepiness to a whole new level:

4.  My new obession are sun-dried tomatoes.  I can’t get enough of them lately.  I’ve been rocking them in my omeletes lately and they’re delicious!

5.  I’ve decided that I really, really, really want to hit a 600 lb deadlift this year.  As it stands now, I’m going through a bit of a bulking phase (210 lbs and counting, thank you very much) and then I’m going to get my sexification on and diet down in the Spring.  After that, it’s game on.  The last time I tested, I hit 570 lbs and it went up fairly easily.  I figure I can follow another deadlift specialization routine similar to what EC and I did about a year and half ago, take an ample deload, and I can hit 600 like a G6.

Or, I can just wait until Nia Shanks actually comes to Boston for our deadlift-off.  Which ever comes first……

6.  Okay, time to go train.  Training at a commercial gym today.  God help me.

 

** Naaaaaaaaaiiiiiled it.

 

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Who Ever Said Lifting Heavy Things Ain’t Cardio………

 

is kidding themselves.  Or, most likely, has never really lifted anything other than pink dumbbells or their remote control.   Not too long ago, one of my female clients told me an awesome story where she was finishing up her training session at her other gym, when some older gentleman (hello Creepy McCreepypants!) approached her and said something along the lines of:

I notice you working really hard, and was wondering what program you’re following?

When my client showed him her sheet, he then asked:

This looks great, but uh, where’s the cardio?

Meanwhile, my client was literally hunched over, hands on her knees, trying to catch her breath after having completed a “finisher” of overhead med ball stomps paired with spiderman push-ups – for ten minutes.  Without stopping.

She got a good chuckle out of that one, and I certainly can’t blame her.  Similarly, I’m always amused whenever someone asks me how much “cardio” I do on any given week, and I see their reaction when I tell them zero, zip, nada, none.

People are often left dumbfounded when I tell them I never do any “cardio.”  Of course, this isn’t to say that I never get my heart rate elevated, which, speaking technicaly, is what “cardio” really is (i.e., anything that elevates your heart rate).  I elevate my heart rate all the time.  Just the other day, for instance, I performed a set of ten reps with 510 lbs on the trap bar deadlift, and afterwards I felt like my left ventricle was going destroy the back of it’s pants.

I challenge anyone to tell me that that isn’t cardio.  It’s not aerobic (a sustained elevated heart rate), but it is cardio.

Even still, and this is just the strength coach in me talking, I feel that “cardio” is drastically over-emphasized in today’s society.  Now, before everyone starts reaching for their pitchfork, hear me out.  I am not in any way saying that including some direct cardiovascular training is wrong, or a waste of time – it’s obviously a component of a well-rounded program.

All I’m saying is that I feel it’s waaaaaaay over-emphasized, and that people have no idea what the term “cardio” really means –  as if all that “BRISK” incline wallking you see many people do on the treadmill six times per week while they watch The Price is Right (or Grey’s Anatomy, depending on the time of day) is somehow superior to placing a barbell on their back and squatting it.

Please.

Again, I AM NOT saying that traditional cardio is bad, or dumb, or shouldn’t be included in a program.  If anything, I just want people to understand that lifting weights can be “cardio” in nature, too!  You don’t have to be on a treadmill, or stair-master, or ellptical trainer for 45 minutes a day, 4-5-6 days per week, hating life, contemplating Sepuku, in order to get a cardiovascular benefit.  I know I just rocked someone’s world out there, but it’s true.

So, to summarize:

1.  Older guys who admit to “watching you,” is downright creepy.  Nuff said.

2.  Anything that elevates your heart rate is technically “cardio.”  Taking it a step further,  I think it’s the semantics that people often get confused on.  There’s a difference between “cardio” (elevated heart rate) and aerobic (a SUSTAINED elevated heart rate).  As Alwyn Cosgrove has noted on several occasions:

“Everything that’s aerobic is cardiovascular, but not everything that’s cardiovascular is aerobic.”

3.  Who’s getting a gold star for pulling 510 lbs for ten reps?  I AM, that’s who.

4.  Traditional cardio is important – no doubt about it – but if we’re honest with outselves, I think most would agree with me that it’s over-emphasized.

5.  Donna Feldman is hot.

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Please Hold While We Take Care of Technical Difficulties

My apologies to everyone.  This may come as a surprise, but I’m not what you would call the most “technologically savvy” person in the world.  I have no idea what the difference is between RAM and ROM, and I still type with two fingers for crying out loud! That being the case, I’ve been having issues trying to learn the software for this new site, and I’m surprised that Jason (the web developer) hasn’t swallowed a vat of anthrax yet from me constantly pestering him with questions.

You’re a champ Jason!

Neverheless, I hope to get all the kinks fixed soon.  The post from yesterday, welcoming everyone to the new site, seems to be blank when people click on the link, and I have no idea why.  For some it worked, for others it didn’t.  So, for the time being, or at least until I step up my game, here’s a video from the other day of Atlanta Braves prospect, Chad Rodgers, dominating barbell reverse lunges with 225 lbs!  BEAST MODE!

UPDATE:  it worked!!!!!!  I just posted my first video without crashing the site.  Quick, someone give me a gold star!!!!

UPDATE # 2:  while I’m at it, with all the hooplah surrounding the new site, I just wanted to remind people that today (1/27), up until midnight, will be the last day you can download your FREE video and PDF from Mike Westerdal and Elliot Hulse promoting their new Lean Hybrid Muscle Reloaded manual that’s going to be released Feb. 8th.

>>>>—– CLICK HERE —–<<<<

UPDATE # 3:  snow sucks.