CategoriesProgram Design Strength Training

3 Reasons Why You’re Not Getting Better At Lifting Heavy Things

“I haven’t come across anything yet that can’t be cured by getting stronger.”

I heard this quote several years ago. I can’t recall who said it, but whomever it was was assuredly someone who’d make my top 10 list of people I’d want to hang out with.1

It stuck with me, and save for male pattern baldness I agree with it 100%.

Copyright: spotpoint74

3 Reasons Why You’re Not Getting Better at Lifting Heavy Things

Outside of the minor nuisance of being the default person your friends & family rely on when furniture needs to be moved, there’s very little that can go wrong with getting stronger.

Athletes will typically jump higher, run faster, be able to change direction on a dime, and otherwise dominate the competition in their respective sport.

And they’re not the only ones who reap its benefits.

Getting stronger works wonders for regular gym folk (both male and female) as well. While many have a goal to perform better in their recreational basketball, flag football, softball, or Laser Tag league…

…building a solid foundation of strength bodes well for the more aesthetically minded individual too.

BTW: If you’re actually in a Laser Tag league, congratulations. You’re awesome.

For the most part strength = muscle.

Guys who can deadlift 2.5x bodyweight aren’t small.

To steal a train of thought from the great Dan John, women who can perform 5+ chin-ups (I’d even make the case for ONE chin-up) typically don’t need to fret over eating an extra slice of carrot cake.

And to that point, even if someone’s goal is fat loss, the more muscle they have the less “aggressive” they’ll have to be on the dietary side of the equation. This isn’t to imply the process is any easier and that you’re less likely to want to stab someone in the throat whenever you’re hangry. But, for all intents and purposes, those who have more muscle (and therefore probably a solid base of strength) generally don’t need to go into “I hate my life mode” when it comes to dieting.

Stronger people tend to be more resilient and don’t get hurt as much either. The saying “getting strong(er) is corrective“ can’t be stated enough.

Above all, those who are stronger are generally harder to kill once the zombies eventually take over.

So what are some factors that prevent or deter people from getting stronger?

Omitting the obvious culprits like not using progressive overload, listening to one syllable that comes out of Tracy Anderson’s mouth, or, you know, dying, below are a few less common talked about factors.

1. Recovery

I put this first because:

1. It’s that important.

2. Admittedly, it’s the most boring and most likely to be glossed over.

HINT: DON’T SKIP THIS.

 “You’re only as strong as how well you allow yourself to recover.”

Physiologically speaking you don’t get stronger (or bigger) during a workout. You break down muscle tissue and accumulate fatigue.

Both are necessary and it’s what causes the body to adapt, grow, and become stronger and stuff.

However, it’s how well you allow yourself to recover in between bouts of training which dictates consistent and long-term progress.

This can mean any number of things.

It’s hydration, it’s ensuring ample total calories in a 24 hour period (peri and post-workout nutrition isn’t nearly as life-and-death as we’ve made it out to be in the past), it’s keeping up with soft tissue quality (foam rolling, occasional massages), and most importantly it’s making sure you go the fuck to bed.

via GIPHY

Nothing kills all the hard work you put in the gym then not getting ample sleep at night.

I can’t tell you how many conversations I’ve had with high-school, collegiate, and professional athletes throughout the years where they’re scratching their heads as to why they’re not getting stronger and why they always feel as if a mack truck ran them over:

  • Are they not doing enough sets/reps?
  • Maybe it’s because they’re not taking “x” supplement?

Only to find out they’re up until 2-3AM every night playing Halo or flipping left/right on Tinder.

It’s a drastic example, and most reading right now aren’t quite as oblivious.

But this does speak to those of you who stare at a television, computer screen, or iPad for hours leading up to bedtime (or what I like to call nighty nights sleepy time) which then results in less quality rest.

I’m a huge proponent of setting a ritual for bed.

My wife and I bought room darkening curtains to block out as much outside light as possible, and I always sleep with a fan on at night to serve as “white noise.”

In addition I’ll always read in bed.

It’s more or less a signal to my body to “shut up.” And, to be honest, it’s rare that I can get through five pages before I’m nodding off.

So, long story short: GO TO BED.

Also, to the CrossFitters reading: it’s okay to take a day off occasionally. It works wonders for recovery. And no, going into your box on “free days” to perform a front squat Tabata or, I don’t know, ‘Alejandro’2 doesn’t count.

If you want to do something go for a walk.

2. You’re Lifting Heavy Things Too Much

I know many of you reading are thinking I’m off my rocker with this one, but hear me out.

There’s a popular line many strength coaches have used throughout the years:

“Far too many people are concerned with constantly testing their strength (1RM) rather than building it.”

I couldn’t agree more.

For the fun of it, audit yourself.

When was the last time you tested your 1RM in something?

If you’re like most people it was yesterday. And prior to that it was last week. And prior to that it was the week before that.

Don’t get me wrong: Training in the 85-95% 1RM range IS important from a strength development standpoint. Here we see many positive adaptations, like:

1. Maximal number of motor units are recruited.

2. Fastest MU’s are activated (high-threshold motor units).

3. The discharge frequency (rate coding) is increased.

4. Activity – inter and intra muscular coordination – is synchronous.

5. Potential for future hypertrophy gains (especially when you revert back to a “hypertrophy” specific training phase).

6.  At least 37 IQ points (<=== it’s science).

Photo Credit: Elitefts.com

However, it’s important to understand that most of the popular strength-based programs out there – 5/3/1, Cube Method, Juggernaut, etc – the bulk of the volume hovers in the 60-80% (1RM) range.

That’s in stark contrast to what many people perceive as the right approach when strength is the goal.

To reiterate: It’s still very important to train heavier than that – and the above programs do include work in the 90% + range – but it doesn’t have to be as frequent as one might think.

Training heavy all the time is going to wear you down. Not only will your joints take a beating, but it’s neurally taxing as well.

In the end, for most people most of the timer, it’s SUB-MAXIMAL work that needs to be prioritized more frequently.

Not only does it ensure immaculate technique – which allows people to “express” their strength more effectively – but it helps in building a much larger base so you can attain a higher peak (in strength).

3. Making Stuff Harder For the Sake of Making It Harder

Some people just want to be crushed in the gym, and that’s cool. I appreciate and respect whenever someone likes to work hard and get after it.

Here is where I have a TON of respect for CrossFit.

But making an exercise “hard” for the sake of making it hard (or to make yourself feel tired) won’t necessarily equate to better results.

When I write a program I need to be able to back up my rationale for every exercise I have someone perform. It’s easy to make someone tired.

Push a Prowler for 30 minutes.

It’s a whole nother ball game to enhance someone’s performance; to get them better. I need to be very particular with what movements and exercises I include given someone’s goals, injury history, and current ability level.

You know the saying “you’re only as strong as your weakest link?” Well, if getting stronger is someone’s goal that’s pretty important.

When most people think “get strong” they look to the big 3: squat, bench press, and deadlift.

In terms of any accessory movements I include in a program, 95% of them are going to be aimed at addressing some form of weakness or technique flaw in the aforementioned big 3 lifts.

The other 5% is dedicated to bicep curls.

Because, biceps.

A Few Examples

  • Someone is falling forward or having a hard time out of the hole in the squat – An easy fix would be to have them spend more time within the ROM they’re having the most trouble in. Pause squats for 2-5s (with 50-70% of 1RM) is an excellent choice. Another option here is to perform more Safety Squat Bar squats
  • Someone is weak off their chest in the bench press –  Again, more time spent where they’re weakest would be ideal. Pause bench press or maybe high(er) rep sets with the Spoto Press.
  • Someone is weak at lockout with the deadlift – Dedicated speed/technique work with a lower % load would work, as would adding chains to the lift, or maybe some RDLs.

The theme to hammer home is to use your accessory work to address something useful, rather than making exercise hard for the sake of making it hard.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 8/24/21

Copyright: conneldesign / 123RF Stock Photo

STUFF TO CHECK OUT FIRST

I don’t have anything important to share other than a hilarious story involving my wife.

Anyone who’s had experience moving knows what an utter abysmal experience it can be. To me, moving is about as fun as diving into a ravine full of broken glass.

The boxes, the labels, maneuvering the calendar around, the figuring out what stays and what goes part, everything, it sucks.

Alas, it’s going to happen.

We move in a week and have been packing up our things the past several days. As it happens, there’s been no shortage of “ooo’s and ahhh’s” coming across things/items we haven’t laid eyes on in quite some time.

As an example I came home last Saturday and noticed Lisa (my wife) had a few of her MVP plaques from college (volleyball) on the dining room table.

Me (looking at the plaques): “Huh, I see 2000 and 1998. Who was the MVP in 1999?”

Lisa: “Me, I already put that one away.”

(cue uproarious laughter from me).

My wife could kick Sarah Connor’s ass…;o)

SOCIAL MEDIA SHENANIGANS

Twitter

Instagram

 

View this post on Instagram

 

A post shared by Tony Gentilcore (@tonygentilcore)

STUFF TO READ

Strength Training Program Design Manual – Pat Basil

Pat Basil is the head S&C coach at Hamilton College and I have been really digging his content of late. He and I have crossed paths several times on social media and I love his perspective and approach to coaching. So much in fact that it prompted me to check out his stuff and I picked up a copy of his manual recently.

Full Disclosure: I get zero kickback for directing you toward this manual. I just genuinely enjoy pointing people toward excellent content.3

Flex Diet Podcast Episode #112: A Tribute to John Meadows – Dr. Mike T. Nelson

It was sad news to hear of John Meadows’ passing recently. I never met John in person, but it was unequivocally obvious how much of a genuine and kind person he was.

The world of bodybuilding and strength & conditioning will forever be in debt to John’s teachings and expertise. My good friend, Mike T. Nelson, recently dedicated an entire episode of his popular podcast to John.

Give it a listen.

The Only 5 Reasons You Are Not Losing Weight on a Diet – PJ Striet

Another gem from one of my internet man-crushes.

Categoriespodcast

Appearance on The Lifestyle Chase Podcast

Copyright: arinahabich

Complimenting Others & Non-Confrontational Introvert Things

My last podcast exploits took me to Edmonton, Canada where I had a lovely conversation with Chris Liddle, host of The Lifestyle Chase Podcast.

Chris and I discussed elements of the health/fitness industry of course (my training, what I feel is a common mistake most fit pros make when trying to build an audience on social media, etc), but we also ventured off the beaten path and talked other things like why complimenting others (and giving credit) is kind of a big deal, as well as the gloriousness of being an introvert.

A nice conversation for sure.

You can check out the episode HERE.

Categoriesbusiness coaching personal training

Success in the Fitness Industry: Reality vs. Expectations

Copyright: saknakorn

Success in the Fitness Industry: Reality vs. Expectations

People who know me well know how much I’m obsessed with movies. I enjoy reading about them (what’s coming out or on the horizon of coming out), debating them (what’s the better 1997 release: Boogie Nights or Good Will Hunting?), and whenever possible…

…watching them.

I’ll watch pretty much any genre – drama, horror, comedy, thriller, documentary, John Wick, anything.

However, what may be unexpected is how much of a fan of romantic comedies I am.

  • Notting Hill
  • You’ve Got Mail
  • Love Jones
  • Forgetting Sarah Marshall

Put a girl in front of a boy (or boy in front of a girl; or boy in front of a boy; or girl in front of a girl), add some sexual tension, witty dialogue, & ensuing high jinks and I’m there.

(Added intrigue if somehow there’s ninjas and/or a threat of a nuclear holocaust involved).

NOTE TO SELF: Begin screenplay for When Harry Met Sally meets The Sum of All Fears (with a supporting comedic role provided by a Xenomorph XX121, you know, the alien from Alien). 

That shit will just write itself.

One of my all-time favorites (and highly underrated) romantic comedies is (500) Days of Summer.

There’s much I love about the movie, but one thing that stands out is a scene right smack dab in the middle titled “expectations vs. reality.

In it, Tom (the protagonist) is meandering to a dinner party in the hopes of re-kindling a relationship with a recent ex (Summer).

The entire scene is shot as a split screen with one side of the television labeled expectations; or what Tom hopes to happen. A night where he & Summer flirt, are entrenched in captivating conversation, and, in fact, seemingly fall back into love.

Simultaneously, the other side of the screen showcases reality. A night where Tom and Summer exchange a few pleasantries, but in the end he’s off in the corner of the room sulking realizing Summer has moved on from their relationship, and he eventually walks home…

…alone.

 

GODDAMIT, who’s wearing the onion shirt around here?! I’M NOT CRYING, YOU’RE CRYING!

Anyway, I can’t help but notice a parallel theme in the fitness industry…

…an “Expectation vs. Reality” tug-of-war with regards to what REALLY yields success.

EXPECTATIONS: Many (not all) are intoxicated by the illusion that all you need to be “successful” is to have read a few books and to look the part.

REALITY: Success is an overlap of the x’s & o’s of program design, knowing your functional anatomy, and having general competency when it comes to exercise technique & execution, to name a few.

But too, a large, and necessary (and often eye rolled at) part of the cog is the soft skills of coaching:

✅ Developing Client Rapport

Getting results for the people who pay you to do so is an important component of this. I mean, if we’re looking to build trust & rapport with our clients this would seemingly be step #1. However, I’d make the case that before that can even happen it is important (nay, crucial) to go out of our way to plant the seeds of “CONNECTION” first.

Meaning, be more relatable, accessible, and approachable.

What does that even mean?

Seek out other avenues/interests that you have in common with your clients. I obviously use movies a fair bit to do this. But you can also bring music or television into the mix. Maybe you’re a dog lover or think turtle neck sweaters are cool?

Finding common likes/dislikes – outside of exercise – amongst your clients is a wonderful means of building rapport.

✅ Listening

Admittedly, this is a hard skill to learn; we all loving hearing the sound of our own voice. However, as a fitness professional having a keen sense of knowing when to shut the fuck up is imperative.

For example, whenever I have an initial assessment with a potential new client I go out of my way to have him/her do the bulk of the talking.

Early in my career I’d do the exact opposite and try to “win” conversations.

“Wait, wait, wait, hold on, wait. Did you just say you do a lot of cardio to flush out lactic acid from of your system? Well, actually, lactic acid isn’t an acid at all and is actually a beneficial source of energy for your muscles. It’s pretty common knowledge. Anyway, you were saying?”

In hindsight I can’t imagine how many clients I lost because I was trying to impress them with big words.

Today, I just keep (most) of my thoughts to myself and do a lot more listening than winning.

✅ Basic People Skills

Smile, say hello, look people in the eyes, show empathy, be punctual, write programs that actually cater to THEIR goals, check in with your clients during their session (how do they feel? do they feel the exercise where they’re supposed to be feeling it?), never undervalue the power of a non-obvious courtesy laugh (😉), and always provide a safe space and an overwhelming sense of unconditional positive regard.

Also, when in doubt…more Wu-Tang!

✅ Not Being an Uppity Douche

Self-explanatory.

And That’s That

I don’t care if you can deadlift a bulldozer or that you sleep with a copy of SuperTraining underneath your pillow. If you’re not taking the time to flex, hone, and enhance your soft skills as a coach you’ll never separate yourself from the masses.

Categoriesfitness business

The New Way to Generate Leads as a Coach

There’s no set algorithm to gaining and building a larger audience.

It’s never been easier to be seen or heard in today’s world.

We have any number of avenues at our disposal (and fingers tips): podcasts, social media, blogs, YouTube, cute kitty pictures. They all work.

That said, it’s never been harder to get seen or heard.

Everyone is vying for everyone else’s attention and we’re surrounded by bright shiny objects; it’s growing harder and harder to focus our attention on any one thing or individual.

Today’s guest post by fitness business fixer-upper, Gavin McHale, sheds light on a component of lead generation that many fit pros fail to “cash in” on.

Enjoy!

Copyright: ismagilov

The New Way to Generate Leads as a Coach

Have you ever seen the movie, Inception?

It’s been touted as one of the best movies of the 2010’s, starring Leo DiCaprio and Joseph Gordon Levitt and revolving around their ability to extract information through a shared dream world, literally stealing people’s dreams.

In the movie, Leo’s character is tasked with a near impossible job, implanting an idea into someone’s subconscious, also known as “inception.”

If you want your brain to turn into a pretzel after 2+ hours, go check it out.

Today, I’m going to teach you about audience hacking, or more professionally named, strategic partnerships… while hacking Tony’s audience. 

Woooooooah.

In a World where it’s becoming more and more difficult to stand out – an online world that is packed, shoulder to shoulder with professionals trying to shout over one another and a consumer base so sick and tired of hearing it and unsure of who to listen to or why they should care about what most coaches are posting, this is the next wave of ‘organic’ marketing efforts.

So, let me start with my journey to get here:

  • In 2016, while still in the fitness industry, I attended a conference in Minneapolis, MN hosted by Tony and Dean Somerset

Note From TG: It was the Complete Shoulder & Hip Blueprint. I don’t want to put words into Gavin’s mouth, but I’m pretty sure it changed his life. You know how in the movie The Matrix when Morpheus gave Neo the choice to choose between the red pill and the blue one in and how that forever changed Neo’s life? Well, that’s what basically went down in Minnesota five years ago.4

  • I introduced myself to both Tony and Dean and had a real conversation, toeing the line of being a fanboy and a real human being (this was tough, not gonna lie)
  • Once I arrived home, I emailed Tony and asked if I could write an article on what we’d learned at the seminar for his blog (my first taste of sweet, sweet audience hacking). Let’s break down this offer:
    • This was a win for me, in that I got to speak to a much larger audience than mine
    • This was a win for Tony in that he got more great content, curated by him to provide to his audience
    • This was a win for his audience, in that they heard a different voice teaching a valuable lesson.
    • You can check it out HERE.

*That’s what ya call a win-win-win

  • About 18 months later, through Tony, I connected with his wife, psychologist Dr. Lisa Lewis, when I needed to work through some personal issues.

That’s my boo (<— this is Tony speaking, not Gavin)

  • Then, when I shifted to business coaching and started my podcast in 2020, I invited Lisa to come on the show, knowing she had worked with my audience in the past. She, of course, crushed it. You can listen to that interview HERE.
  • Once Lisa’s episode released, I asked if she knew anyone who may be interested in joining the show and she recommended Tony. This is something I do with every guest, looking to have more great conversation and hoping to grow my own circle in the process
  • I was incredibly excited to interview someone with such a large audience, but I didn’t stop there
  • Of course, Tony and I had an awesome conversation – HERE – but who knows how many of you are willing to go listen to 60 minutes or more when you’re used to reading a blog

  • I recently reached out to Tony and pitched writing this article, knowing a big chunk of his audience is trainers
  • And here we are…

via GIPHY

Here Are Some of the Key Takeaways Inside That 5 Year Timeline

1. Focus on Win-Win Relationships

This almost seems like it’s too easy, but I actually want to overstate this point.

Win-win relationships hinge on the fact that you both get something you feel is valuable out of the exchange. When you come into a potential relationship only thinking about what you can extract from it, I can guarantee you no one will win.

How did I do this with Tony and how can you do this with other influencers or possible referral sources in your space?

I had a real conversation with him. 

Based on said conversation, I felt like there was a possibility I could help his audience and took a leap of faith in asking him (more on that later).

In other words, I came with a giving hand, knowing specifically what value I could provide to make Tony’s life easier.

But this doesn’t just apply to people whose audiences you’re trying to hack. Building relationships is the foundation upon which the fitness industry has been built and upon which you will soon want to build your marketing efforts.

How many of you have received an ice cold DM, punching you in the face with their pitch and bombarding you with questions before you even had a chance to tell them to beat it?

via GIPHY

And just like I wouldn’t tell you to walk into a bar, buy a potential mate a drink and get down on one knee to propose, I won’t ever tell you to do that.

Conversations are an incredible way to build relationships, but there’s also the hidden benefit of consistently providing content kindling for you.

By starting conversations with as many people as you can; from fellow coaches to potential clients, you allow yourself to learn about their beliefs and struggles, and get a better glimpse into the mind of those you’re hoping to help.

I regularly start a dozen conversations a week, and while it very rarely goes directly from DM conversation to new client, it seems that is a non-negotiable process that has allowed us to earn as much income in the first half of 2021 as we did in all of 2020.

From my conversations, I’ve been able to:

  • Talk to 40+ new people on my podcast (most of whom I’ve never met in person)
  • Create content directly from what potential clients have said they’re struggling with
  • Create free mini-courses and resources that actually get people results (LINK)
  • Actually earn new clients (about 50% of our clients come from DM conversations)

So, ask yourself how you can start more conversations every single week and bring something valuable to the person you’re speaking to.

This really is the essence of service, isn’t it?

2. Don’t Be Afraid to Ask

I was scared shitless when I asked to write this article for Tony. I may have actually closed my eyes when I hit send.

Why? 

Because I know he’s good friends and former business partners with Pete Dupuis, another excellent voice in the business mentorship space.

I also know he’s quite picky about what shows up on this blog and didn’t want to overstep my boundaries.

Finally, I didn’t know if he’d actually find what I had to say valuable.

Turns out, I was wrong.

And I would’ve never known that had I not asked.

I would’ve never known that had I not asked to guest blog in 2016, or asked Lisa on the podcast in 2020 or asked him on the podcast in 2021.

There’s a key piece that so many of us, as coaches, miss out on. 

The simple, yet often scary act of asking. 

Once you realize you can create a win-win for someone who serves a similar population, asking if you can provide value.

Once a potential client shows interest in your offer, asking if they want to learn more.

Once a prospect is on the phone and has told you their biggest problems, asking if they want to enroll.

Jeez, if you’ve ever been on a date in your life, you’ve had to ask, right?

But this is where so many people get tripped up, since they’re not willing to put themselves in a position where they may get rejected.

But know that hearing NO is not the opposite of hearing YES. In fact, hearing NO is often the only path to hearing YES more often.

I have heard countless NO’s when pitching blog articles and other free resources just like this one. 

I have heard countless NO’s and been ghosted more times than I’d like to admit when having conversations with potential clients in the DMs.

And I’ve heard almost as many NO’s as I have YES’s on sales calls.

But asking is the only way you’ll ever know for sure.

3. Bring the Fire

This should go without saying, but make sure, whenever you are asked to deliver, that you bring the fucking fire.

If someone you deeply respect and look up to is on your podcast, leave them feeling great with a memorable conversation instead of just asking questions like a robot.

(Side note: I actually looked up Tony’s baseball stats and story and we had a great conversation around it).

Team pic from Tony’s Freshman year. Can you spot him?

If you’re given the green light to present to someone’s audience or clients, make sure you’re well prepared and provide good energy while presenting and answering questions.

And if you’re welcomed to a guest blog and they ask you to tie in a Wu Tang reference, you better start listening to some Wu Tang songs (Protect Ya’ Neck is probably about to wake my wife up as I write this).

SIDE NOTE (from Tony): I told Gavin that the only “rules” I had to writing a guest post for me was to 1) make it actionable (check), 2) keep it to ~1500 words or less (check), and 3) include a Wu-Tang Clan reference. I was kidding (but fuck yes, check)

So, while you can go about your days attempting to implant ideas into your potential clients’ subconscious brain, there’s a better way.

Use the relationships you’ve already created, add more value to them and find new connections, simply by asking. 

And please, stop trying to shout louder like all your competitors. It’s not a good look and it’s only going to get more and more difficult.

About the Author

As a Kinesiology graduate, Gavin McHale quickly realized that following the traditional business model would lead to trading more time for more money.

Over the course of 8 years, Gavin built a 6-figure hybrid training business before founding the Maverick Coaching Academy in 2019.

Since then, Gavin has left the gym and gone all in helping other strength coaches build their businesses. He has made it his mission to fix the broken fitness industry and connect other amazing humans to the highest version of themselves.

IG – @gavinmchale1

The Coach’s Playground Podcast

maverickcoachingacademy.ca

CategoriesExercises You Should Be Doing

Exercises You Should Be Doing: Spoto Press

Right off the bat some of you reading may be thinking to yourselves…

…”wait a second. Since when does Tony write about bench pressing? He’s awful at it and has gone out of his way numerous times to say how much he hates doing them.”

1. You’re not wrong. I am awful at benching.

2. Despite this annoying fact, I still do it.

3. However, hate is an aggressive term to use here:

  • Nazis? Yes.
  • That sense of utter doom & defeat I feel whenever a random stranger finds out what I do for a living and inevitably goes on a tear about how he/she just can’t seem to lose any weight? Uh, yep.
  • Michael Bay Transformer movies? You betcha.

Hate the bench press, though?

Well, that’s just a bit of an over-exaggeration.

Copyright: ayphoto

The Spoto Press

Admittedly, when it comes to the “big 3” – deadlift, squat, bench press – the latter has been the one exercise throughout my training career that I’ve been able to brag about the least on social media.

It’s hard to explain.

I’ve never been quite as enamored with the bench press as my fellow y-chromosome having brethren.

Actually, come to think of it: DNA makeup has nothing to do with anything. I know many women, my wife included, who love to bench press.

 

View this post on Instagram

 

A post shared by Dr. Lisa Lewis (@drlewisconsulting)

Me? It’s a bunch of meh.

Mondays, while commonly referred to as “International Bench Press Day,” may as well be “National Tibialis Anterior Day” or, I don’t know, “National Share Your Favorite Kale Smoothie Recipe Day” if you ask me.

I can’t pinpoint my disdain, but if I had to choose a culprit, like, if you said to me “Tony, I am going to march over to your parents’ house in New York and burn your entire baseball card collection if you don’t give me a legitimate reason why you dislike the bench press” then I guess my scapegoat would be…

…..

….

…my leverages?

I have some long as arms.

Great for deadlifting; not so much for benching.

That said, I’m not a psychopath. I still including bench pressing in my training programs and while it’s nothing to brag about, certainly by powerlifting standards, I’ve been able to build up to a max of 315 lbs.

However, the more cogent talking point here is that I have many clients and athletes who, whether it’s from a performance standpoint or aesthetics, are very much interested in building their bench press.

I’m a coach and can do that…;o)

Step One is almost always going to be breaking down one’s set-up and having them pay more attention to that.

 

Step Two to building a better bench press is to ascertain where someone’s technique tends to breaks down and/or to address any weaknesses that may exist and then use that information to choose the appropriate accessory movements to utilize.

One drill I often use is the Spoto Press

The Spoto Press was popularized (and named after) bench press Captain America, Eric Spoto.

The premise is simple: You stop the barbell a few inches above your chest, pause for a second or two, and then press it back up to lockout.

Here’s what it looks like in action:

 

It’s also been referred to by other names:

1. Invisible Board Press

By those who are impeccable exercise name givers, and recognize its value as a bonafide bench press accessory movement.

2. Cheating

By those who are dorks and fail to realize that the guy whom it’s named after used it almost exclusively to build a 722 lb bench, unequipped.

Go ahead, please do inform Mr. Spoto how he’s cheating.

I’ll wait.

NOTE: The Spoto Press should NOT be confused with half reps. 99.2% of the time you see someone doing these in a commercial gym it’s because there’s too much weight on the bar and their ego can’t fathom taking some off.

Most have no idea who Eric Spoto is.

For all they know he’s their mom’s second cousin’s accountant’s pool guy.

Why I Like the Spoto Press

1. It Addresses Most Lifters’ Weak Area

Ask most lifters when they miss a bench press attempt WHERE they miss it, and you’ll likely hear a cacophony of “an inch or two off the chest.”

The Spoto Press forces people to spend more time in a ROM where they tend to be weakest. Moreover, it doesn’t allow you to utilize the “rebound effect” as you catapult the barbell off your rib cage…😉

2. Helps With Upper Back “Tightness”

A lot of lifters lose upper back tightness (arch) and their chest tends to cave in and their shoulders roll forward as they lower the barbell.

The Spoto Press is a good tool to help lifters learn to “meet the bar with their chest” rather than just haphazardly lowering it.

3. Great Option If Benching Bothers Your Shoulders

Assuming technique is not the issue, for anyone who’s shoulders tend to hate full-ROM bench pressing, this variation is often a stellar entry point for them.

4. Triceps!

Lastly, the Spoto Press is a damn good tricep builder. The triceps can be a weak link, especially toward lockout. This variation can help solve that

I spoke with He-Man about it. He concurs.

How to Implement It

I typically stay in the 60-80% of 1-rep max range with this exercise, and LOVE it for high(er) rep ranges. After your regular bench, follow that with 3-4 sets of 8-12 reps of Spoto Presses at 60-75%.

If you’re feeling extra motivated utilize a close grip. However, if you do so, err more on the side of conservative on that percentage scale.

Give them a try, I think you’ll dig them.

Strategic Strength Workshop – Philadelphia, PA (September 2021)

Click HERE for More Details & to Register

CategoriesAssessment personal training Strength Training

A Tale of Two Squat Patterns: An Assessment Case Study

I know, I know.

What a dry, bland, title for a blog post.

But if I would have titled it what I wanted to title it:

“That Time I “Fixed” Someone’s Squat In Five Minutes, BOO-YAH, God Damn I’m Good. And While I’m Here Bragging About Myself: Did I Ever Tell You About That Time I Almost Single Handedly Won the Sectional Championship For My High School Baseball Team Back in 1995? Oh, And I Made Out With a Girl Once.”

…that would have been over the top.

Kudos to you for clicking on the link anyway.

You’re cool.

Copyright: saamxvr

A Tale of Two Squat Patterns (But Seriously, Though: I Did Fix It In About Five Minutes

Last week I had a gentleman come to CORE for his initial assessment. After some initial back-and-forth and pleasantries we got into the topic of his training and injury history. He had noted that he had never really participated in strength training before and after digging a bit further he also noted that he’d had a history of chronic lower back pain (L3-L4).

Most people can commiserate.

A vast majority reading these words right now have likely experienced some form of low-back pain in their lifetime.

(raises hand)

It’s never fun and can leave most people in a seemingly never-ending state of frustration and despair. In dealing with many people in the same predicament throughout my career as a coach & personal trainer my goal during their initial session isn’t to spend it telling them how much of a walking ball of dysfunction they are.

via GIPHY

Rather, my objective is to take them through a few rudimentary screens, watch them move, see if anything exacerbates their symptoms, and if so, modify things to see if we can reduce them.

Low back pain is very common and has myriad of root causes:

✅ Tight this
✅ Overactive that
✅ Inactivity
✅ Aberrant movement patterns
✅ Losing a street fight to Jason Bourne
✅ It’s Tuesday

Whatever.

It’s rarely ONE thing, which makes it altogether impossible to look someone in the eyes and say, definitively, “x is why your back hurts.”5

Which is why I prefer to get people moving during their assessment.

It’s easier for me to ascertain and glean a larger picture of things when I can watch someone show me their movement strategies through a variety of tasks.

Don’t get me wrong: I’ll perform several screens on an assessment table: Thomas Test, Craig’s Test, Slump Test, active vs. passive ROM, etc.

However, I also believe it’s important (if not crucial) to get them off the table and have them demonstrate to me how they choose to move.

It’s simply more information.

Without any prompting from me (I didn’t want to coach him on how to perform the “test”) here’s what my client’s squat pattern looked like:

Before

 

Notice how he immediately “falls” into an aggressive anterior pelvic tilt as a descends toward the floor? Likewise, notice the speed or lack of control as he lowers to the ground?

Furthermore, notice anything as he finishes at the top and “locks out” his hips?

He hyperextends his lower back.

I.e., he finishes with LUMBAR extension rather than HIP extension.

I had him watch the same video above and then broke down in more detail everything I explained here (and that my suspicions were that those may be the culprit of his low-back woes).

I then spent a few minutes breaking down some simple “squat technique tenets” I like to pass along when breaking down the movement with clients.

✅ We talked about foot pressure and corkscrewing his feet into the ground (to help ramp up torque in the hips).
✅ We also discussed the abdominal brace.
✅ I broke down the canister position and how that’s ideal (rib cage down and stacked over the hips)
✅ I reiterated that the squat is equal parts breaking with the hips & knees simultaneously so the net result is squatting DOWN, not BACK.6
✅  I wanted him to think about “pulling” himself down toward the floor rather than falling.
✅  Lastly, I encouraged him to “finish tall” at top; to squeeze his glutes (lightly) rather than ramming his hips forward.

Five minutes later this happened:

After

By no means was it a perfect squat (does that even exist?), but that wasn’t what I was after.

I was seeking PROGRESS.

And I think we achieved that.

Here’s a top (before)/down (after) comparison:

 

The bigger indicator, though, was that he had zero pain while squatting after these minor tweaks to his technique were made. And it didn’t take me giving him a laundry list of “corrective exercises”  in order to “fix” it.

Sure, I could have told him to foam roll for 37 minutes and stretch his hip flexors, followed by an abyss of varying glute medius exercises…

…and he likely would have felt better as well.

However, we wouldn’t have really addressed anything.

In short: Help people find their trainable menu. COACH them. Show them what they CAN do, rather than barking at them what they can’t.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 8/2/21

Copyright: conneldesign / 123RF Stock Photo

STUFF TO CHECK OUT FIRST

1. Strategic Strength Workshop – Philadelphia, PA

It’s been over 18 months since I’ve announced any IN-PERSON workshops. I’m elated to announce that I am coming to Philadelphia to put on my 1-day Strategic Strength Workshop

*Cue the trumpets*

My friends at Warhorse Barbell Club have agreed to host and I am so pumped.

The event will be in late September and you can take advantage of the early bird rate up until September 1st. For all the details and to register you can go HERE.

Hope to see you there!

SOCIAL MEDIA SHENANIGANS

Twitter

Instagram

 

View this post on Instagram

 

A post shared by Tony Gentilcore (@tonygentilcore)

STUFF TO READ

Mind the Gap: Improving Pressing & Stability With a Simple Cue – Dean Somerset

See those two teeny-tiny yellow arrows in the picture above? That’s what Dean is referring to in this practical post on how you can improve you bench pressing prowess.

It’s a common mistake and one I see often with lifters who come to my studio complaining their shoulder hurts whenever they press.

A Letter to My Younger Self, Straight From the Fitness Game – Lee Boyce

Wow, this was good.

So good in fact it may inspire me to write my own edition…;o)

Intuitive Eating: How to Make It Work For You (and Your Clients) – Julia Malacoff

Most people would rather jump into a live volcano that be told to count their calories. While it’s a necessary evil for many, another popular (less annoying?) option is the concept of “intuitive eating.”

Like with anything there’s a learning curve and it takes practice, but it’s something that works well for a lot of people (including myself).

Learn more about it in this post.

Categoriescoaching Motivational Nutrition

Carrots and Celery and Priming People to Kick-Ass

Do you recall a few years ago when (then) NYC Mayor, Michael Bloomberg, initiated a proposed ban on the sale of large-sized sugar-sweetened beverages such as sodas, sweetened teas and coffees, as well as energy and “fruit” drinks?

The Big Gulp Experiment

The idea was that by prohibiting restaurants, delis, sports arenas, movie theaters, and food carts from selling sugary beverages larger than 16 oz – with a hefty fine of $200 for failing to downsize – people would be less inclined to drink copious amounts of said beverages.

What’s more, they’d be healthier, happier, smile, and say “good morning” as they passed one another on the street7

It worked, right?

People stopped drinking those ginormous ‘Big Gulps’ and instead starting crushing almond milk kale smoothies laced with organic acai berries harvested from a unicorn’s rectum (<– I’ve been told they’re super delish).

Um, no…it didn’t work.

First: We’re talking about NYC here folks. A lovely city by most counts, full of diversity, sports, art, music, fashion, food, and an obsession with hip-hop loving dead Presidents.

Second: People in general, whether we’re referring to NYC or not, hate being told what they can and cannot do.

When this happens, we revolt.

Just look at teenagers. We tell them not to drink alcohol and not to have sex and we usually end up with more costly and less than ideal consequences.

In much the same way, the soda experiment didn’t work.

Consumption of sugary beverages DOUBLED!

Why?

It’s a topic I first heard a handful of years ago from Dr. Gnel Gabrielyan of Cornell University’s PHENOMENAL Food & Brand Lab.

In short, he brought up a litany of valid points with regards to our food biases and how (ir)rational we tend to be when it comes to the decisions we make.

Let’s just say the food industry is sneaky and shady as f*** when it comes to marketing their products. Portion distortion and how that interplays with recommended serving sizes comes to mind here.

Likewise, ever notice how many sugary cereals have their characters looking down?

Do you know why?

It’s to target the kids looking UP at the shelves. They feel the character on the box is looking at them.

“Tell your mom to buy me little Johnny. No, beg her. Fall to the ground and scream and flail your legs until she submits. Do it. DOOOOOOOOO It.”

I mean, talk about brilliant marketing.

However, one point I remember Dr. Gabrielyan highlighting – which I felt helped explained the phenomena of what happened during the soda experiment above (and why it failed so miserably) – is the concept of REACTANCE.

“Reactance is a motivational reaction to offers, persons, rules, or regulations that threaten or eliminate specific behavioral freedoms. Reactance occurs when a person feels that someone or something is taking away his or her choices or limiting the range of alternatives.”

Basically, you tell someone that they can’t do “x” or that they have to do “y,” and they’re going to get a little irritated.

Possibly punch you in the face. Who knows.

Framing

Another point Dr. Gabrielyan touched on was the idea of framing.

“The framing effect is an example of cognitive bias, in which people react to a particular choice in different ways depending on how it is presented; e.g. as a loss or as a gain.”

A quintessential example of framing would be the North Dakota Wine Experiment.

  • 117 Diners; Pre-fix meal of $21.
  • All diners given the SAME wine, but with two labels. One marked “Wine from California” and one marked “Wine from North Dakota.”
  • Post Meal Measures: People rate “California Wine” as tasting better than “North Dakota” wine and believe that the food served with the California wine tastes better too.
How we “frame” a product or service can absolutely effect its perception by the consumer.

Priming

Another Jedi mind-trick to consider when attempting to change people’s perceptions or behaviors is the concept of priming.

“Priming is an implicit memory effect in which exposure to one stimulus (i.e., perceptual pattern) influences the response to another stimulus.”

While a bit sensationalistic, here’s a good example from the Will Smith movie, Focus:

https://www.youtube.com/watch?v=XwS68ixemAQ

 

Another great example of priming people is a well-known grocery store study whereupon the premise was this: Can exposure to healthy samples lead to healthier shopping?

  • 118 participants at a large grocery store.
  • Conditions: Apple sample, cookie sample, no sample.
  • Amount spent on fruits and vegetables then recorded.
  • No surprise: people receiving an apple sample spent more money on fruits and vegetables.

Note to self: Figure out ways to “prime” my wife into buying me an Xbox for Xmas this year.

Even cooler (and bringing this whole conversation full circle), another well-known and relevant study to bring to light is one where participants were given a carrot prior to sitting down to eat at a restaurant to see if it would increase the likelihood of them making “healthier” good choices.

It didn’t go quite as planned, because, as we learned above, people don’t like being told what to do, and more to the point, people like CHOICES.

Not many people accepted the carrot(s).

The next layer to the study was to then offer participants a choice of either a carrot or celery.

Ding, ding, ding…..success.

More participants grabbed a vegetable prior to sitting down to dinner and subsequently were “primed” to ingest more vegetables at dinner.

How Can We Frame & Prime Our Clients?

As personal trainers and coaches, anything we can do to set our clients up for a higher rate of success and enjoyment in their training, the better.

Some Suggestions

1) Allow your clients to choose their main lift of the day. Squats or deadlifts?

2) Allow them to choose the variation of the lift: Back Squat vs. Front Squat? Sumo Deadlift vs. Trap Bar Deadlift?

3) Allow them to choose their mode of exercise: Barbells only? Kettlebells?  Maybe they dig Landmine exercises?

4) I often like to give my clients a window at the end of their training session to do whatever they heck they want. If they want to thrash their biceps, go for it. Add in some additional glute work? Go! Push the Prowler around (you psycho), have at it. Turkish get-ups dressed as He-Man? Whatever floats your boat, dude.

4) Here’s a cool trick I did with one of my female clients this week to “prime” her into lifting more weight. After a “top set” of deadlifts I was like “that looked awesome. Easy! Wanna maybe add 5-10 lbs and up the ante on your next set?” 

I gave her the choice to stay put or go heavier. Either way it was a win, but she chose correctly…and added weight.

[Cue evil strength coach laugh here]

Giving your clients a sense of autonomy and control over their own training is a powerful tool in their long-term success.

Don’t get me wrong, you should still be the boss. They’ve entrusted you to coach them and write programming that best fits their needs and goals.

However, it’s never a bad thing to give them a little of what THEY want.

Even better: Provide them a sense of choice.

Categoriespodcast

A Successful Career In Fitness

Copyright: arinahabich / 123RF Stock Photo

A Successful Career In Fitness: An Appearance on the Breaking Muscle Podcast

I had the delightful opportunity to be invited onto the Breaking Muscle Podcast hosted by Tom MacCormick recently.

Highlights of the conversation include:

  • Owning your own gym is not the gold standard for success in the fitness industry.
  • There are other career paths you can follow to have a fulfilling and financially rewarding fitness career.
  • How I developed education workshops during the pandemic.
  • How I suffer from imposter syndrome occasionally despite having presented worldwide, training countless elite athletes, and being featured in numerous publications.
  • Why I feel keto & kipping pull-ups are the key to consistent and long-lasting results.
  • The fuck outta here. You know I’m just kidding on that last one…😂

Nonetheless, I thoroughly enjoyed doing this episode and I hope you check out out (links to Spotify, iTunes, etc below):

 

Spotify – HERE

iTunes – HERE

Stitcher – HERE