Categoriesmuscle growth

Blood Flow Restriction Training: Real Deal or Are We Wrapped Up in the Latest Trend?

I’m still in Florida enjoying my vacation (and eating copious amounts of carrot cake). Actually, after reading this article myself and looking at all the jackedness, I’m kinda grossed out by how much carrot cake I’ve been ingesting.

Nevertheless, if you’ve ever been curious as to whether or not there’s any validity to blood flow restriction training and whether it’s something that’s a good fit for you today’s guest post by Dr. Nicholas Licameli will help answer those questions.

Enjoy.

Copyright: lyashenko / 123RF Stock Photo

 

NOTE: Be sure to check with a healthcare practitioner before using blood flow restriction, especially those with cardiac or circulatory pathologies.

For a more in depth look at this topic as well as explanations and details of the studies referenced, be sure to check out my podcast HERE.

Blood Flow Restriction Training: Real Deal or Are We Wrapped Up in the Latest Fad?

In order to fully understand the theory behind BFR, it’s important to quickly review how blood flows through the body. This quick review of the circulatory system also appears in my article on compression garments, which can be found right here.

 

“The system is a cycle with the heart at the core.

Oxygenated blood enters the heart and is pumped (with great force) into the arteries. The arteries carry oxygen rich blood to all the tissues of the body, including muscle.

For simplicity, let’s use the biceps as an example.

As the arteries approach the muscle, they become thinner and thinner until they become so thin that the nutrients and oxygen diffuse across its walls and into the tissue. These super thin blood vessels are called capillaries.

After the blood “drops off” its oxygen and nutrients, it is picked up by more capillaries, which feed into larger blood vessels called veins. The veins passively carry the deoxygenated blood back to the heart. Once back at the heart, the deoxygenated blood gets sent to the lungs to get re-oxygenated, sent back to the heart, and is pumped back into the arteries to start the cycle all over again.

So the force from the initial pump from the heart is enough to send the blood from the heart, through the arteries, through the capillaries, into the veins, and back to the heart all while fighting gravity, plaque build up, etc. (pretty amazing huh?).

So it is easy to see that the velocity of blood flow is MUCH greater in the arteries than it is in the veins. Think of pushing a toy car across the floor. The initial push (the heartbeat) gives the car a decent amount of velocity, however as the car travels further and further away, its velocity lessens.”

What Is Blood Flow Restriction Training?

The goal of BFR training, or occlusion training, is to maintain arterial inflow of blood while occluding venous return during exercise: We want to get that nutrient, hormone, and oxygen-rich blood to the muscle, while delaying its escape.

This is accomplished by the application of a blood pressure cuff, knee wrap, or anything that can be tightly secured around the most proximal (closest to the midline of the body) part of a limb. If we use the arm muscles as an example, the wrap would be tightly secured around the upper arm, as close to the shoulder as possible, causing the blood to pool in the arms.

It is thought to have a positive effect on hypertrophy while using much lighter loads than conventional weight training.

How is it possible to restrict venous return without restricting arterial flow?

Let’s think back to our circulatory system review.

The blood in arteries has a much higher velocity and propulsion force than the veins, so in order to occlude arterial blood flow, a much higher pressure is needed. It is easier and requires less pressure to restrict blood flow in the veins because at that point, the flow of blood is not as forceful. Think of in the movies when someone gets an injury and the blood is squirting and pulsing out. The movie is depicting an arterial injury because of the high velocity of blood.

If a vein were injured, the blood would just ooze out.

 

Note From TG: I added this scene from Kill Bill because 1) why not? and 2) it repeatedly shows “arterial injuries” Nick referred to above. Also, 3) it’s badass.

How Does It Work?

The exact mechanism by which BFR works is unclear, however, the most likely and agreed upon theory has to do with greater metabolic stress.

Muscles release growth factors and metabolic by-products, such as lactic acid, into the bloodstream as a result of resistance training. These growth factors and metabolic by-products are washed away with normal blood flow. By restricting venous return and allowing the blood to pool, these growth factors and metabolic by-products remain in the muscle for a longer period of time and therefore have more time to interact with corresponding receptors in muscle tissue.

The accumulation of metabolic by-products, such as lactic, increases intramuscular acidity and may promote hypertrophy as well as the release of growth hormone (although acute increases in growth hormone have not been shown to significantly impact hypertrophy, it is still worth noting).

The increase in acidity and the buildup of lactic acid are responsible for “the burn” that we all know and love.

Even though we love the feeling, our bodies do not.

Our bodies fight tooth and nail to increase oxygen flow to the area in order to decrease the acidity and restore homeostasis. It does this by increasing respiration (increased breathing rate) and increasing arterial/oxygen-rich blood flow (vasodilation…the pump), but it can only fight for so long.

When the body is no longer able to manipulate breathing and blood flow enough to balance the acidity of our tissues, we enter an anaerobic (“no oxygen”) state. As we keep working through the burn, the acidity continues to increase until we reach muscle failure. Type II muscle fibers are recruited during this anaerobic state, which is important because they have the most potential for growth.

Blood flow restriction increases the amount of deoxygenated blood in the area, which helps facilitate the creation of an anaerobic environment. The result? We reach an anaerobic environment faster and for a longer duration.

How Do We Do It? How Tight? What Set & Rep Ranges? How Often?

As mentioned above, apply the wrap at the most proximal area of your arms and legs. It is difficult to establish an optimal tightness of application due to individual factors such as limb circumference, body fat level, skin thickness, etc. Studies seem to agree on is a simple rating of 7/10 self-rated tightness.

Photo Credit: John Rusin

Perform 3-5 sets to failure with 20-50% of 1 rep max with the muscle occluded the entire time. Rest periods should be 30-60 seconds between sets. After the final set, remove the wraps and restore blood flow to the muscle.

As far as how often BFR should be used, it is my personal opinion that BFR should be used like any other intensity technique that aims to increase metabolic stress, such as rest pause, drop sets, etc.

Is BFR Better Than Just Lifting Weights? I Mean, People Have Been Lifting Heavy Things and Getting Bigger and Stronger for Centuries…

Keep in mind that research only points us in the right direction for further study and isn’t meant to be the end-all be-all.

Research gives us trends and averages, however we each are n=1.

That being said…

Research shows that BFR training may be more effective for hypertrophy than conventional hypertrophy training with matched loads and just as effective as conventional training with unmatched loads.

This means that BFR causes the same amount of hypertrophy as conventional training while using significantly lighter loads. BFR training has been shown to enhance hypertrophy with weights of about 20-30% of 1 rep max, which is significantly lighter than what is typically required for conventional training.

When comparing BFR training to conventional strength training, research has shown BFR and conventional training to have a similar effect on strength with unmatched loads. This means that lifting lighter loads with BFR can increase strength just as much as conventional training with heavy loads.

When loads were matched (both groups lifting the same weight), BFR was shown to improve strength to a greater degree than conventional training.

That being said, there are studies that show BFR to be inferior to conventional heavy training to improve strength. Research supports that, when it comes to strength, specificity of training is key.

What’s the take home regarding strength? As the saying goes, “If you want to lift heavy things, you have to lift heavy things.”

BFR has also shown some promising results in physical therapy and rehabilitation.

Research has shown that subjects experienced increased serum growth hormone, thigh muscle size, and 1 rep max isometric strength just by walking on a treadmill with BFR applied to the legs.

Research also shows that when BFR was applied to the legs following ACL reconstruction surgery, subjects experienced more strength retention and less atrophy when compared to a control.   Strength retention and less atrophy were also observed using BFR following a period of ankle immobilization and a non-weight bearing protocol.

It seems BFR may be quite an effective tool with a wide variety of implications. Variables such as power, speed, endurance, etc. still require further investigation at this time.

Is It Safe?

Be sure to check with a qualified 1healthcare practitioner before adding BFR to your training toolbox.

Contraindications to blood flow restriction training include a history of deep-vein thrombosis, pregnancy, varicose veins, high blood pressure and cardiac disease.

Excessive pressure and prolonged ischemia (decreased blood flow) can lead to necrosis of tissues (cell death). Even though the BFR guidelines outlined in this article do not use excessive pressure and are not being applied for long periods, caution should always be taken.

Stop use immediately and consult a qualified healthcare practitioner if you experience severe pain, dizziness, nausea, or numbness/tingling.

Keep in mind that every time you enter the gym, you are taking a risk. If not respected or properly executed, anything can be harmful. Even with perfect form, injury is a risk.

What’s the Take Home?

  • With BFR, the goal is to induce fatigue, blood pooling, and muscle burning quicker and withless weight/work.
  • Wrap at the most proximal area of your arms and legs (under your shoulder and high on your inner thigh) with a 7/10 self-rated tightness.
  • Perform 3-5 sets to muscular failure using 20-50% of your 1 rep max with the muscle occluded the entire time.
  • Rest periods should be 30-60 seconds between sets.
  • After the final set remove the wraps and restore blood flow to the muscle.
  • While BFR has been shown to enhance hypertrophy and strength, it seems to have more of a positive impact on hypertrophy than strength. For strength, it may be more beneficial to stick to traditional heavy training.
  • BFR seems to be safe, however a qualified1 healthcare practitioner should be consulted prior to implementing BFR.

Don’t forget… For a more in depth look at this topic as well as explanations and specifics of the studies referenced, be sure to check out my podcast right here. 

About the Author

Dr. Nicholas M. Licameli, PT, DPT

NGA Pro Bodybuilder/Doctor of Physical Therapy

Every single thing he does, Nick believes in giving himself to others in an attempt to make the world a happier, healthier, and more loving place. He wants to give people the power to change their lives. Bodybuilding and physical therapy serve as ways to carry out that cause. His knowledge of sport and exercise biomechanics, movement quality, and the practical application of research combined with personal experience in bodybuilding and nutrition allows him to help people in truly unique ways. Love. Passion. Respect. Humility.  Never an expert. Always a student. Love your journey.

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References

In addition to the references listed below, please be sure to check out the work of Jeremy Loenneke on BFR as well as StrengthandConditioningResearch.com.

Abe T, Kearns C, and Sato Y. (2006) Muscle size and strength are increased following walk training with restricted venous blood flow from the leg muscle, Kaatsu-walk training. J Appl Physiol 100: 1460–1466.

Boucourt, B., Bouhaddi, M., Mourot, L., Tordi, N., & Ménétrier, A. (2014). Changes in tissue oxygen saturation with calf compression sleeves-before, during and after a cycling exercise. The Journal of sports medicine and physical fitness. 55(12):1497-501

Egerton, T., Beardsley, C. Blood Flow Restriction Training. Strength and Conditioning Research. Retrieved on 7/21/16 from https://www.strengthandconditioningresearch.com/blood-flow-restriction-training-bfr

Kubota, A., Sakuraba, K., Sawaki, K., Sumide, T. & Tumara, Y. (2008). Prevention of disuse muscular weakness by restriction of blood flow. Medicine and Science in Sports and Exercise, 40(3), 529-34. [

Loenneke JP and Pujol TJ. (2009). The Use of Occlusion Training to Produce Muscle Hypertrophy. Strength & Conditioning Journal. 31(3): 77-84.

Menetrier, A., Mourot, L., Bouhaddi, M., Regnard, J., & Tordi, N. (2011). Compression sleeves increase tissue oxygen saturation but not running performance. Int J Sports Med, 32(11), 864-868.

Takarada Y, Takazawa H, and Ishii N. (2000). Application of vascular occlusion diminish disuse atrophy of knee extensor muscles. Med Sci Sports Exerc 32: 2035–2039.

CategoriesAssessment Corrective Exercise

The 411 On Plantar Fasciitis and How to Make It Vanish

I’m currently with my family taking a little vacation down in Florida.2 I’ll be checking in at some point this week with some content, but on the meantime I’ve got some awesome people pinch-writing for me this week.

Today’s post is written by physical therapist Dr. Michael Infantino on a topic that’s a pain in the ass foot for a lot of people: plantar fasciitis.

Enjoy.

Copyright: sdecoret / 123RF Stock Photo

The 411 On Plantar Fasciitis & How to Make It Vanish

Lets set the scene: It’s a little after 5:00 am. As you open your eyes the sun is just starting to peak through your window. To your right, your husband; to your left, the band Maroon 5 casually playing an old hit. “Sunday morning rain is falling, steal some covers share some skin….”.

Just kidding it’s Sunday morning, rain is falling and you are dead set on getting that five-mile run in.

As you take the first step out of bed, the pain in your heel makes you rethink this whole running idea.

Unknowingly to your heel, your mind knows your day is going to drag if you don’t accomplish this feat.

I know the “drive” that runners possess.

The word “drive” and addictive personality disorder can sometimes be inter-changed, but that’s neither here nor there. This post is going to give you the 411 on everything plantar fasciitis is in as concise of a fashion as possible.

To make life easier we will just say heel pain.

Quick Rundown Of Todays Topics:

  • WHO is more susceptible to developing plantar fasciitis?
  • WHAT is plantar fasciitis? [Sounds like a skin eating disease.]
  • WHAT can I do to treat this damn pain? [I know, I put “WHAT” twice. I wasn’t an English Major.]
  • WHY am I not seeing progress?

 WHO Is More Susceptible To Plantar Fasciitis?

Straight from the Journal of Orthopaedic & Sports Physical Therapy Guidelines for Plantar Fasciitis.

  1. Overweight & Un-Athletic

I know, I know. This sounds awful. No one wants to be called overweight. More than that they don’t want to believe they fall into the un-athletic category.

Prime example: My dad (I love you dad). He has gained some lbs. over the years, and I wouldn’t classify him as an athlete by any means at this stage in his life. Despite my opinion, he still thinks he is SUPER.

His workouts usually come few and far in between. To my surprise, he can never quite understand why his body hurts after his impromptu 3-mile sprint (he calls it a jog) once every 3 months.

  1. Runners

Yay runners! You made it into the JOSPT Guidelines. Victory! Wear this as a badge of honor… I think?

  1. Workers That Spend Increased Time On Their Feet (i.e. factory workers)

  2. Fearful Avoiders

No one wants to admit this characteristic. Regardless, it exists. Many people who actually develop chronic pain fall into this category. Your worries about causing more “damage” to your body often make you think bed rest is still a reasonable option.

I am sorry to say that it is not.

Runners, don’t smirk. You fall into the “overboard” category where your “driven” personality encourages you to push through pain. Because it is weakness leaving the body! Sometimes… not always.

The big takeaway here is to accept the fact that your job, your hobby or your current weight just makes this injury more likely. Knowing that this injury comes with the territory allows you to switch your focus to PREVENTION.

Give Me The Low Down On Plantar Fasciitis.

Research has continuously stated that your heel pain isn’t typically an “iitis,” or inflammation.

Ultrasound actually reveals increased thickening of the fascia near the insertion on the heel (Fabrikant, 2011). This sort of debunks the old “RICE” concept when trying to manage this injury.

It is safer to say plantar fasciopathy.

This could mean either an inflammatory or a degenerative process. Degenerative sounds scary. It isn’t. Changes in tissue quality are normal, not everyone has pain with these changes. [This one’s for you Fear Avoiders].

Diagnosing TRUE Plantar Fasciitis, Or “Fasciopathy.”

  1. 1st step in the morning reproduces heel pain
  2. Tenderness to touch at the insertion of the fascia on the heel

“Both were positive! Am I sentenced to months of night splints, orthotics and stretching?”

Not necessarily. If it is a true plantar fasciitis the research shows that these things can help. They may diminish symptoms, but it’s a Band-Aid.

JOSPT Guidelines

We need to be careful here. Some studies also showed that increased arch height was a predictive factor for pain. Your best bet is to have someone perform a running analysis to see what your foot is doing during the loading phase of running (preferably someone with a ton of knowledge about the human body).

If you don’t display “excessive pronation” or actually lack adequate pronation, an orthotic may not be a good fit. Excessive supination (opposite of pronation) while the foot is in contact with the ground during running or walking could actually be exaggerated with an orthotic.

Leading to ankle sprains.

JOSPT Guidelines

In my experience, night splints are hit or miss. With a true plantar fasciitis it could be a big hit. As I mentioned earlier, it is not actually fixing the source of the problem (the way you move, strength deficits, poor pacing etc). Before you sentence yourself to months of night splinting try to push the RESET button first.

Lets Get Started! Address Limitations In Ankle Mobility First.

1. Trigger Points

Work out those nasty tender points in your calves and the bottom of your feet. Calf trigger points can cause referral pain to the heel and bottom of the foot. Mimicking plantar fasciitis. Trigger points are responsible for reduced mobility, strength and timing of muscles! (Lucas, 2004)

 

BONUS: Self Instrument Assisted Soft Tissue Treatment (better than the roller stick… in my opinion.)

This is more of a soft tissue mobilization than trigger point treatment. It can actually be a great lead in to trigger point treatment. It helps reduce tone in the muscles. It is also a quick way to scan for areas that are more “stiff” and more irritated (increased trigger points local to that tissue). This is why I prefer it to the roller stick.

 

2. Stretch The Calves and Foot Musculature

Stretching feels good and it can help restore motion. BUT do not neglect the importance of strength and endurance at the shin musculature when looking to maintain that new length.

Performing strengthening drills, like the Shuffle Walk (courtesy of The Gait Guys) demonstrated in the video below will prevent increased tone in the calves from returning.

Prescription:

To make this more effective, actively pull the forefoot and toes up as you are stretching.

Pull the toes and forefoot up for 10 seconds (keep the heel down) followed by a 30 second stretch (work into it slow to get the desired effect). Repeat for 3 minutes.

Renan-Ordine R, 2011

3. Attack The Joints

Get the joints in your ankles and feet moving more freely. Don’t forget about motion at that BIG TOE. Without proper extension at the big toe you can forget about actually accessing that new ankle motion.

This means you can’t access that hip extension while running. This equals poor gluteal function. It all goes down hill after that…

  • 1st Toe Mobilization + Shuffle Walks

 

  • Banded Ankle Mobilization With Active Dorsiflexion

 

This one is all over the Internet. From personal experience, having someone mobilize the ankle for you ends up being way more effective. But better than nothing!

  • Self Ankle Manipulation

Great way to get some quick improvements. Combine with the other techniques!

 

Gave It A Go For A Couple Weeks And Still No Change?

The loss of considerable amounts of body fat obviously doesn’t occur overnight. Stick with a guided nutrition plan and exercise routine to work on weight loss without further aggravating any painful regions. This may require modifications in exercise choices for the time being.

If You Are An Avid Runner Or Stand A Lot For Your Job Consider The Following:

  1. Regular Shoe Rotation was found to be helpful in workers that spent more time on their feet. (Werner, 2010)

Your shoes really tell a story. Excessive pronation and supination start to wear down parts of the shoe. This exaggerates pronation and supination at the foot leading to increases in the speed at which these motions occur. Potentially leading to increased risk of injury.

  1. Orthotics/Taping

We discussed this earlier. Orthotics don’t always fix the problem, sometimes they can worsen it. Taping to support the foot or promote increase stability at the foot could be a safer and cheaper 1st step.

  1. Strengthening

The focus is typically on reducing “pronatory tendencies” at the foot. Sounds promiscuous, grrrrr! Tony can help you with that one.

Your ability to land in a good position during the loading phase of running, and continually do that over the course of a run is the primary goal; despite the addition of weight (maybe a ruck sack), speed or exertion.

Running is not an innate ability.

Strangely, I find joy in watching people run. It is easy to tell which people skipped some developmental milestones growing up or didn’t take part in too many athletic events. If you fall into one of those categories I would definitely recommend some training to improve your running mechanics.

  1. Leg Length Discrepancy (LLD)

I was hesitant to mention this because of how common LLD is in symptomatic and asymptomatic populations. However, it is mentioned in one study in the Plantar Fasciitis Guidelines (Mahmood, 2010). In various studies, a LLD of as little as 4-6 mm is considered clinically significant. In rehabilitation and the fitness world neuroscience is getting a lot attention; often disregarding biomechanics. It is probably in our best interest not to sweep this under the rug if we aren’t seeing progress. LLD will have an impact on your mechanics when walking and running.

Lets Wrap This Up!

The important thing to remember is that the recommendations made today are just guidelines based on an overwhelming amount of research. If you are in pain let these tips guide you. Don’t grasp on to them like they are the word of God, Buddha or The Dos Equis Guy. Accept the fact that your job, hobby, weight or lack of athletic ability make you more susceptible to this injury.

Fix the things you can, accept the things you can’t. There is no harm in trying out a cheap orthotic or heel pad for a little relief. If you want to take it a step further see a professional trained in running evaluations to determine needed changes in running mechanics, programming, proper shoe fit and/or orthotic fit. Knowledge is potential power. Go forth and conquer!

About the Author

Dr. Michael Infantino is a physical therapist who works with active military members in the DMV region. You can find more articles by Michael HERE.

References

Cotchett MP, Landorf KB, Munteanu SE. Effectiveness of dry needling and injections of myofascial trigger points associated with plantar heel pain: a systematic review. J Foot Ankle Res. 2010;3:18. http:// dx.doi.org/10.1186/1757-1146-3-18

Eftekharsadat, B., Babaei-Ghazani, A., & Zeinolabedinzadeh, V. (2016). Dry needling in patients with chronic heel pain due to plantar fasciitis: A single-blinded randomized clinical trial. Medical Journal Of The Islamic Republic Of Iran, 30401.

Fabrikant JM, Park TS. Plantar fasciitis (fasciosis) treatment outcome study: Plantar fascia thickness measured by ultrasound and correlated with patient self-reported improvement. Foot (Edinb) 2011;21:79–83.  [PubMed]

Lemont H, Ammirati KM, Usen N. Plantar fasciitis: a degenerative process (fasciosis) without inflammation. J Am Podiatr Med Assoc. 2003;93:234-237.

Lucas KR, Polus BI, Rich PS. Latent myofascial trigger points: their effects on muscle activation and movement efficiency. J Bodyw Mov Ther. 2004;8:160-166

Martin, R. L., Davenport, T. E., Reischl, S. F., McPoil, T. G., Matheson, J. W., Wukich, D. K., & McDonough, C. M. (2014). Heel pain-plantar fasciitis: revision 2014. The Journal Of Orthopaedic And Sports Physical Therapy, 44(11), A1-A33. doi:10.2519/jospt.2014.0303

Mahmood S, Huffman LK, Harris JG. Limb-length discrepancy as a cause of plantar fasciitis. J Am Podiatr Med Assoc. 2010;100:452-455. http:// dx.doi.org/10.7547/1000452

Renan-Ordine R, Alburquerque-Sendín F, de Souza DP, Cleland JA, Fernán- dez-de-las-Peñas C. Effectiveness of myofascial trigger point manual therapy combined with a self-stretching protocol for the management
of plantar heel pain: a randomized controlled trial. J Orthop Sports Phys Ther. 2011;41:43-50. http://dx.doi.org/10.2519/jospt.2011.3504

Werner RA, Gell N, Hartigan A, Wiggerman N, Keyserling WM. Risk factors for plantar fasciitis among assembly plant workers. PM R. 2010;2:110-116. http://dx.doi.org/10.1016/j.pmrj.2009.11.012

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 8/3/17

Hey, hey, hey it’s Friday.

I’m excited because Lisa and I are hosting our Strong Body-Strong Mind workshop here in Boston tomorrow and we’re expecting 30 fitness pros to attend and get their nerd on discussing things like the Transtheorhetical Model of Change, intrinsic vs. extrinsic motivation, how to build competency & autonomy, and, you know, deadlifts.3

Because I’m a big jerk and always wait till the last minute to get things done, I’ve still got a few things to tweak on my presentation and need to hightail it out of here to get that done.4

Have a splendid weekend everyone.

Copyright: vimvertigo / 123RF Stock Photo

CHECK THIS STUFF OUT FIRST

1) Complete Shoulder & Hip Blueprint – Orlando

Our Vancouver shindig in April sold out, but Dean and I have recently announced a stop in Orlando, FL later this year, October 21-22nd at Spark Fitness.

I’ve never been to Orlando. There’s no way in hell I’m visiting Disney World.

You can go HERE for more details and to sign up.

HEADS UP: We’ve also added Boston into the mix later this year. Not Burlington Boston or Beverly Boston, two cities that are lovely, but not that close to Boston.

No, this is IN Boston…in the heart of the city Boston, at AMP Fitness.

If you’re super excited and want to sign-up early you can go HERE.

2) Lisa on the Lift the Bar Podcast

Lisa was invited onto the Life the Bar Podcast recently discussing what she discusses best…the psychology behind personal training.

You can download on iTunes HERE.

Or, if you prefer, the direct link is HERE.

3) Women’s Health Asked How I Train

Women’s Health reached out and asked me what my workout would look like if I only had 30 minutes to train.

Easy: Wu-Tang, inject caffeine directly into my left ventricle, grab a barbell and lift it off the ground repeatedly, repeat.

Kidding. HERE’s what I really said.

Stuff to Read

Scapular Upward Rotation – Julie Read

I couldn’t use an actual image from Julie’s post because it’s a PDF and I want to encourage you to check it out for yourself. She’s very talented and has an uncanny ability to draw awesome pics of anatomy peppered with witty commentary.

For those who are more visual learners this is for you.

Science is Self Correcting: The Case of the Hip Thrust and Its Effects On Speed – Bret Contreras

What a treat to see someone of Bret’s stature and expertise to write something so honest and transparent.

Sabotaging Your Sales Pitch: 4 Mistakes to Avoid – Pete Dupuis

This one resonated with me, especially now that I’m out on my own and oftentimes have people stop by unannounced or randomly and I may need to “temper” my sales pitch.

Pete nails this one, as usual.

Social Media Shenanigans

Twitter

Instagram

Things got serious towards the end of this workout. As you can see….💪

A post shared by Tony Gentilcore (@tonygentilcore) on

Categoriescoaching Exercise Technique

Why I Love These 2 Simple Cues to Clean Up the Front Squat

There was a time in my training career when I despised front squats. I hated them in fact. They never felt good.

Copyright: gekaskr / 123RF Stock Photo

 

But when does any form of squatting feel “good?”

I mean, that’s the last adjective I’d use to describe them. A back massage feels good. Hitting a walk-off home-run feels good. Hell, I’d argue getting kicked in the balls feels good compared to a heavy set of front squats.

The set-up is kinda wonky and you’re always at the risk of suffocating yourself – not the greatest feeling in the world when you’re trying to lift heavy things. Then there’s that annoying part where the barbell inevitably starts to roll off the shoulders.

Each repetition is a battle against gravity (and patience).

It sucks.

The front squat JUST SUCKS.

That said, I’d be remiss to ignore the front squat is still a staple exercise I prefer to incorporate myself and something I have most of my clients perform as well.

Why?

  • They’re joint friendly – almost always a better option for those with a history of lower back and knee pain.
  • They allow most people to attain a deeper depth.
  • They’re (arguably) easier to perform compared to back squats. They allow a more upright torso (which plays into the deeper depth thing), and for anyone who lacks the requisite upper back and/or shoulder mobility (abduction/external rotation, T-spine extension) front squats are a superb option.
  • They help build a monster set of legs, help bulletproof the core, and turn your back into the size of Rhode Island.

I’d go into more of the particulars but 1) I’m lazy and 2) my good buddy, Eric Bach, already did and wrote an excellent article on the front squat HERE that I could’t possibly top.

Go read it, seriously.

Anyways, as much as I tend to belly-ache about how much the front squat makes me want to slam my face into a brick wall, I do prefer performing them over back squats.

Mainly because, and I can’t believe I’m about to say this…

I’m 40 now, not 25.

It’s not lost on me that my 25 year old self would Sparta kick my 40 year old self in the pancreas for uttering the “I’m 40 now” line.5

However, while I don’t expect my N=1 anecdote to reflect everyone else’s experience, if I were a betting man I’d put everything on black that a vast majority of people reading feel the same way.

Stuff just feels different at 40 compared to 25.

Relax internet, I still back squat.

But not as much as I used to, and not nearly as heavy. If I were to be honest, I back squat juuuuuuust enough to maintain a decent enough number in addition to having enough of a carry over to my deadlift. After that I don’t give a shit.

I’m not a powerlifter, so who cares?

Besides I DO feel I get more out of the front squat (see reasons above), and more importantly it just feels better and doesn’t beat me up as much. And while I’m not winning any internet dick measuring contests by posting this, I have worked up to a 300+ lb front squat which is nothing to sneeze at.

My 2 Favorite Front Squat Cues

The biggest issues I find with most trainees with regards to the front squat is bar placement on the shoulders and the fact the bar has a tendency to roll off the shoulders. Both are annoying, but both have a simple solution.

Check out this video below – it’s short – to find out my two “go to” cues for cleaning up front squat technique. I hope it helps.

NOTE: T-shirt game is on point.

Categoriespersonal training

A Look Behind the Curtain: The Line and Relationships We Have With Clients

In today’s guest post by Shane McLean he touches on a topic that affects every fitness professional: the “line” or boundary that exists between trainer and client.

What the boundary is and how far a coach/trainer is willing to go to cross it is every individual’s personal choice. It’s an important topic and I’m glad Shane took the initiative to discuss his own experiences.

Copyright: nexusplexus / 123RF Stock Photo

 

A Look Behind the Curtain

I’m going to pull back the curtain on training clients in a one-on-one environment. There’s a lot more to personal training than designing programs, counting sets and reps and wearing tracksuit pants. Sometimes the professional/personal line that exists between coach and client gets crossed.

Let me explain. Since being a personal trainer, I’ve had

  • Three clients pass away
  • Three who have beaten cancer
  • One who’s got dementia
  • Several clients who have had their joints replaced and gone through painful rehabilitation

When studying to become a trainer, these situations never came up in any of my textbooks because nothing prepares you for things like that.

Only life can.

When dealing one-on-one with these clients while they’re suffering, the professional boundaries that trainers should have with their clients gets blurry.

How can it not? Trainers are not robots.

 

Although my (and most) personal training clients come to the gym to forget their problems, sometimes the burden they carry is too heavy and they need someone to talk to. All a trainer can do is lend a sympathetic ear much like your hairdresser or local bartender.

And for most personal trainers (myself included), personal training is much more than a pay check or a business transaction. It’s a real opportunity to make a difference in the lives of their clients whether they’re fighting fit or not.

Trainers share in their clients’ successes, failures and heart aches. Often exercise is the easy part of the equation during a session but the mindset or ‘getting into the mood’ can be more difficult.

Trying to get clients into the right frame of mind when they are in pain takes this mindset thing to a different level. Because let’s face it, exercise can be hard enough even when we’re healthy, let alone sick.

Over two years ago I was hired to work privately with an elderly couple in their home. Both had their share of health problems but the male was in bad shape. He was unable to perform simple self-care duties and found walking extremely difficult.

He and his wife performed simple balance and mobility exercises and fundamental human movements once or twice a week. Even at their advanced age, they were looking to improve their quality of life.

Both were so sweet to me that it was difficult not to get close to them. I would often stay after our sessions to hear their stories and join them for lunch. They welcomed me into their home like I was a part of their family.

However, the male’s health took a turn for the worst a few months into our time together and a few weeks later he passed away peacefully.

It was one of the saddest situations I’ve ever witnessed and made me feel very fortunate that I got to spend time sometime with him and his wife. I’ll cherish the stories they told me forever.

Earlier this year, I was rocked by the death of former client who was taken from this earth because of pancreatic cancer. When we worked together, over two years ago now, he had turned his life and health around.

He was fit, strong and full of life and then cancer robbed him of this. He fought to the end with humor, grace and dignity. I still miss him to this day.

Both of these situations provided a challenging conundrum for one who’s business is personal. When does professional become personal? When is it ever okay for professional/personal boundaries to be crossed?

Most of us know it’s not okay for a trainer to sleep with their client and for a teacher to get sexually involved with a student.

That’s clearly crossing the line.

However, on the other hand, is it okay to visit a client who’s on life support in hospital and to be there for support? Is it crossing the line to go out to lunch with a client and share personal stories?

Like some laws are meant to be broken, some boundaries (I think) need to be crossed, especially when it’s a matter of life and death. However, there is some inherent risk involved here.

When putting yourself out there and crossing boundaries your feelings or the client’s feelings may get hurt. Your wallet may suffer, and if you ever witness sickness or death it’s going to be painful for all involved.

I made a judgement call (and will continue to make it) that I’m going to be there for clients when it comes to life, death and sickness. Am I crossing the line?

You can be the judge.

However, I feel in matters of the heart, you should follow the heart more often than not and the boundaries that exist between a service provider/client should be tossed away.

Wrapping Up

Personal and professional boundaries exist for a reason. It can stop laws and feelings from being broken. However, when suffering and death happens and you’re in the middle of it, lines will get crossed.

About the Author

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

After all, we’re only human.

CategoriesExercises You Should Be Doing

Exercises You Should Be Doing: Viking Chest Supported Row

SPOILER ALERT: There are no actual Vikings involved in this post or with the execution of this exercise.

Sorry.

However, that doesn’t mean we can’t up the general level of badassery of this post by including a picture of a Viking.

Copyright: khosrork / 123RF Stock Photo

 

A few weeks ago I watched a video a friend of mine, Luka Hocevar, put up on his FB page showing a landmine press variation I had never seen before using an attachment I had also never seen before.

The Viking Press

Anyone who’s read this site for any length of time knows I’m a huge fan of landmine pressing variations as I feel they’re a more joint friendly less vomit in my mouthish way of performing “overhead” pressing.

The Viking Press is an old-school strongman event that people the size of Mack trucks perform with an insanely absurd amount of weight.6

It’s not a practical exercise to perform in a commercial gym setting. It can be done, it’s just cumbersome, usually ends up annoying a bunch of people because it takes up a lot of space and equipment, and the asshats who like performing it are obnoxious and wear way too much Axe Body Spray.

Anyways, I saw Luka’s video and immediately got an erection got excited.7

In it he was performing the Viking Press with an attachment he purchased from Blackwidowtg.com.

I contacted Luka to find out where he found the attachment.

It was HERE, and I purchased one that day.

FYI: I receive ZERO kickback from this company for pointing you in their direction. I just feel it’s a solid product many of my readers would be interested in.

So I’ve been fiddling with it for a few weeks now and love it. My beat up meatheads and general pop clients are appreciative, as are my athletes. It’s been a great addition to the gym.

But are there any other exercises you can perform with the attachments other than the Viking Press?

Yup.

Viking Chest Supported Row

 

Who Did I Steal It From: Boston-based strength coach Jarrod Dyke. Jarrod’s a coach who also works out of CORE and he’d been experimenting with the attachment and come up with this doozy.

What Does It Do: It serves as a decent alternative to chest supported rows for those who don’t have access to an actual machine or apparatus either at their commercial or home gym.

Now, admittedly, it shouldn’t be seen as a straight up substitute for the chest supported row. This variation, while still great for hitting the upper back, doesn’t quite nail the lats as much as the real thing.

That being said, it does still hit the upper back (retraction), as well as the biceps and forearms. And, if you’re going to purchase a piece of equipment, it’s nice to know it can be used for other things outside of it’s intended purpose: Presses, rows, single leg variations (RDLs), squat thrusts, paper weight, bludgeoning weapon during the zombie apocalypse.

Key Coaching Cues: Set up is pretty seamless. The only snafu is for people with shorter arms. You may need to use a stepper (or something similar) to elevate the plates so people can reach. Also, I don’t foresee this as something you’d be loading 4, 45 plates on. However, you should still be able to load this up fairly heavy and perform for high(er) reps.

You can also perform ISO holds at the top, or even controlled eccentrics to add a little more time under tension.

All told, the attachment is great for what it’s designed to do; I think it’s well worth the price. However, this is just something else you can utilize it for as an added option in your exercise toolbox.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 7/28/17

I have a sleeping baby on hand so no time for wordsmithery and introductory foreplay this morning. Lets get right into things.

Oh, wait: blog topics. Anyone have any suggestions? I need help.

Okay, lets get right into things.

Copyright: epokrovsky / 123RF Stock Photo

 

CHECK THIS STUFF OUT FIRST

1. Strong Body-Strong Mind – Boston

Next weekend, Saturday, August 5th my wife, Dr. Lisa Lisa Lewis, and I will be hosting our Strong Body-Strong Mind Workshop here in Boston.

Like, IN Boston.

 

 

There’s no workshop out there catered for fitness professionals that deals with both mindset/mental strategy skills – helping to build rapport, competency, and autonomy with clients/athletes – and exercise technique and assessment.

So, why not combine the two?

There are still a few remaining spots left so if you need some CEUs or want to come to a cool city to hang out and talk about the Transtheoretical Theory of Change or upper extremity assessment like a motherfucking boss, lets do it.

Here’s the itinerary8

To purchase you can go HERE.

2) Complete Shoulder & Hip Blueprint – Orlando

Our Vancouver shindig in April sold out, but Dean and I have recently announced a stop in Orlando, FL later this year, October 21-22nd at Spark Fitness.

I’ve never been to Orlando. There’s no way in hell I’m visiting Disney World.

You can go HERE for more details and to sign up.

HEADS UP: We’ve also added Boston into the mix later this year. Not Burlington, MA Boston or Beverly Boston. Like IN Boston… in the heart of the city Boston at AMP Fitness.

If you’re super excited and want to sign-up early you can go HERE.

Stuff to Read

10 Daily Habits of Healthy Lifters – T-Nation Coaches

I had the opportunity to chime in on this article on T-Nation asking a bunch of coaches what are some daily habits they use themselves or suggest their clients use to lead healthier lifestyles.

Do It Better: Bench Press – Jennifer Blake

I really liked this one from Jen who’s an excellent powerlifting coach. Plus it’s an article on the bench press, what’s not to like?

Why Everyone Hates Personal Trainers – TC Luoma

I don’t know if it was on purpose, but the fact the picture above was used as the lead in to this article says it all.

Spotting a DB press by the elbows is fucking moronic, and any trainer who does should be forced to walk off a plank into Mordor. Or Sparta kicked in the chest. Either one is appropriate.

However, this line from the article says it all:

“Oh, and why do you always have fat people do triceps kickbacks? Could anything be less effectual for weight loss and/or conditioning?”

Social Media Shenanigans

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CategoriesStrength Training

Hip Hinge 2.0

In today’s guest post by strength coaches and physical therapists, Sam Spinelli and Jason LePage, they break down the hip hinge from beginner level to more advanced iterations.

Ain’t no party like a hip hinge party.

Enjoy.

Copyright: pressmaster / 123RF Stock Photo

Hip Hinge 2.0

Your hips have a powerhouse of potential for performance. In the realm of athletics hip extension is one of the most vital components for success. Through the progression of strategies to develop incredible hip extension, the start is to learn how to hip hinge. By hip hinging we can develop a potent supply of hip extension strength and movement capacity that will feed into our other exercises (jumps, cleans, snatches, etc.).

 

In a hip hinge we are moving our body through hip flexion and extension, while maintaining our spinal position in a neutral range. In most hip hinge exercises we are minimizing (not eliminating) knee movement, allowing for a focus to be placed on the hips; this is often referred to as a “soft bend” in the knees.

By having this soft knee bend, in contrast to a squat motion, we are going to encourage bending over. Due to this, understanding how to move through the hips and not the low back is vital to long term development.

While the hip hinge holds the opportunity to develop some awe-inspiring power, it is not the most simple movement, and for some people can be a real struggle to just pick up. That is where the following “hacks” come in. These are a collection of some of our top picks for learning the hip hinge motion.

Wall Referenced Hip Hinge

Back to Wall Hip Hinge

Wall Facing Hip Hinge

 

By using the wall we can have an external source of feedback guiding us. When we have our back to the wall, if you aren’t able to do a posterior weight shift and move your hips, you won’t reach the wall.

In contrast, when we face the wall, if you aren’t able to do a posterior weight shift you’ll make contact and not get very far.

Combine the two to get the best of both worlds and own the hinge pattern.

Handcuff Hip Hinge

 

With the weight held behind our back, it gives a reference of where to push into and guide the weight shift. As well, it places our shoulders in a more retracted and depressed position which cues to keep our chest proud through the movement.

Finally, with your arms secured behind your back you can feel if your lower back begins to round during the movement.

Kneeling Band-Assisted Hinge – Video link + Commentary

 

Struggle to move through just the hips and not bend the knees excessively or arch your back?

This variation will be a huge help.

The tall kneeling position temporarily eliminates the ankles which brings the focus to the hips! For this drill, simply try to sit your butt onto your heels. If you are struggling to move at the hips, the band will assist that movement to show you what it feels like to perform a hinge.

Some repetition here will help your body sense what the hinge feels like before moving on to a standing strategy.

Foam Roll Assisted Single Leg Hinge – Video link + Commentary

 

With this hip hinge hack, we transition to a single leg to hone the mechanics for unilateral hinging. In this variation, the foam roller functions as an external cue that allows you to create tension using the entire body as well as increase the stability of the movement allowing you to move slower if needed.

In most people, the foam roller will fit nicely between the foot and hand and is a solid option if you are struggling with a single leg variation of the hinge prior to loading the movement pattern.

Once you’ve begun to hone the hinge pattern, it’s time to start loading it up and building a monstrous posterior chain. Below are some of our top picks for beefing up your training program and solidifying your backside.

Pull Through

Banded Pull-Through

 

Pull-Through Added Band Resistance

 

Transitioning from the hip hinge hacks to loading can be challenging for some people. That is where the pull through can be utilized perfectly.

The pull through is an excellent exercise for novices to begin loading the hip hinge as it helps to give great feedback through the cable/band pulling your hips and weight in the direction we want them to move. As well, due to the direction of pull, their is a greatly reduced amount of loading on the back, making it a very safe exercise to begin with.

For those of you who are more advanced, the pull through can still be a great option for loading the hamstrings and glutes without putting as much stress on the low back/erectors. If you find yourself struggling with having enough load, consider adding in a band for additional loading.

Elevated Deadlift

 

The deadlift is arguably one of the best movements in general – challenging most of the body in one motion, but it is in particular one of the best posterior chain exercises.

It allows for great loading of the hamstrings, glutes, and lumbar extensors while also incorporating much of the upper back musculature to stabilize the spine and shoulders. Most people struggle to effectively pull off the floor and by elevating the bar a few inches we can get into a much better starting position and focus on good mechanics.

Hip Thrust

 

When we talk hip hinge, we are generally referencing movements that have us in an upright posture. However, there are some fantastic exercises that use the hips that are not done being upright. The hip thrust is an incredible strength movement for the glutes and other posterior chain muscles and really helps those who have a need for horizontal force production – such as most field sport athletes.

Landmine 1-Leg SLDL

 

Working the posterior chain on a single leg can put a big focus on hip, knee, and ankle stabilization, while also reducing how much loading is on the lower back and placing more on the legs and hips.

However, many people struggle initially learning the mechanics of the 1 leg SLDL. Utilizing the landmine we are able to take advantage of the arcing motion of the bar and also the increased amount of structural stability to have a slightly easier time learning the motion.

KB Swing

 

The KB swing offers us the ability to ramp up the speed of the movement and incorporate some higher rate of force development. This can be very beneficial for all athletes and incorporated as a primer before heavy work. As well, the KB swing can be a great exercise to use in a conditioning format as it can really get the heart rate going.

About the Authors

Sam Spinelli

Sam Spinelli is cofounder of The Strength Therapist, a company devoted to educating people about strength training for rehab and performance.

Coming from the great white north of Canada, Sam spent 5 years working with high level hockey as a strength and conditioning coach. Currently he has taken up a nomad status in the United States to pursue his doctorate of physical therapy and hang out with really smart people (Like Tony G).

Outside of spending his time reading research papers and drinking coffee, he is a competitive strength athlete in sports such as powerlifting, weightlifting, and strongman.

Website – thestrengththerapist.com

Instagram – https://www.instagram.com/thestrengththerapist/

Facebook – https://m.facebook.com/The-Strength-Therapist-200045793768153/

Twitter – https://mobile.twitter.com/Strengthphysio]

Jason LePage

Jason LePage is a Doctor of Physical Therapy student at Quinnipiac University and the founder of PrimePhysioFitness. For the last 4 years, Jason has worked as a personal trainer and group fitness instructor with a passion for promoting fitness and wellness for all ages.  Outside of school and work, Jason loves playing a variety of sports including basketball, tennis, and volleyball and spending time with his family.  If you want to learn more from or connect with Jason:

Website

Instagram

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CategoriesUncategorized

Stuff to Read While You’re Pretending to Work: 7/21/17

There was a giant leap last night. Lisa had to go away to NYC yesterday, which meant last night was the first night in Julian’s life mommy wasn’t under the same roof.

We had a blast. We ran around the apartment with scissors, visited the asbestos factory, took shots of Nyquil. It was awesome.

Note to Lisa: Julian is still alive.

He’a actually taking his morning nap, which means I have a finite amount of time to get this post done. Lets get to it.

Copyright: gregorylee / 123RF Stock Photo

 

CHECK THIS STUFF OUT FIRST

1. Strong Body-Strong Mind – Boston

This weekend is the last weekend to take advantage of the Early-Bird price for the Strong Body-Strong Mind Workshop. After Sunday (7/23) the price jumps up $50.

 

The idea is simple: there’s a corner in the industry that’s underserved….mental skills.

There are a lot of people out there who write about “mindset” and describe themselves as mindset coaches (whatever the heck that means) who, by and large, have zero academic background in that department.

SPOILER ALERT: Lisa’s a Jedi Doctor of Psychology and went to school for that shit.

I went to school to help turn people into badasses.

So, why not combine the two?

Lisa speaks to building competency and discussing how to build the skills to develop rapport with clients. I can speak to getting people bigger, stronger, and faster.

Here’s the itinerary1

To purchase you can go HERE.

2) Complete Shoulder & Hip Blueprint – Orlando

Our Vancouver shindig in April sold out, but Dean and I have recently announced a stop in Orlando, FL later this year, October 21-22nd at Spark Fitness.

I’ve never been to Orlando. There’s no way in hell I’m visiting Disney World.

You can go HERE for more details and to sign up.

HEADS UP: We’ve also added Boston into the mix later this year. Not Burlington, MA Boston or Beverly Boston. Like IN Boston… in the heart of the city Boston at AMP Fitness.

If you’re super excited and want to sign-up early you can go HERE.

3. Bros Do Science Interview

When Dean and I were in London last month Rocco Venizelos of  Bros Do Science stopped by Third Space in Canary Wharf to talk shop with the two of us.

Check it out.

 

Stuff To Read

44 Things I’ve Learned About Muscle, Fat Loss, and Manhood – Bryan Krahn

It disgusts me how brilliant of a writer Bryan is.

Funny. Engaging. Goes out of his way to provide an infinite amount of actionable content.

I hate him.

The Value of Admitting You’re Wrong – Mike Samuels

It’s a trait I wish more people had in this industry…admitting when they’re wrong.

Yesterday I wrote about authenticity. This post by Mike is the epitome of that.

Certified Program Design Specialist – Robert Dos Remedios

An excellent resource from a coach with over 30 years of coaching experience. It’s on sale for $100 off the regular price, but it ends this weekend.

Hurry!

Social Media Shenanigans

Twitter

Instagram

Here’s how to set up for a proper KB Swing. Top video (AKA: the pickup-n-go-and-make-my-eyes-bleed approach): a casual pick up with poor spinal position followed by a shimmying of the hips back and forth in order to get momentum going. It’s awkward. Stop it. Plus the bell dips below the knees. A kitten dies. You’re a big jerk for performing your swings this way. Bottom video (AKA: the hike-n-go-now-we’re-talking approach): bell is a few feet in front, tilt it towards you with your chest up. Hike that sonofabitch and then violently thrust your hips so that the bell is propelled in front and there’s a momentary instant where it “floats.” Return bell as close to groin as possible or without harming your future offspring. The universe is now happy.

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Categoriesfitness business personal training

Want More Clients? Maybe Consider the Following. Or Not. Whatever.

I don’t envy new trainers and coaches coming into the industry. Today’s market is so saturated with gimmicks, tomfoolery, and bluster, everyone vying for everyone else’s attention, a total shit-show, that it’s become increasingly more challenging to give advice.

Most of what I have to say falls on deaf ears because, well, what I have to say isn’t sexy, takes a bit of persistence and resiliency, and doesn’t involve quick fixes (or the letters SEO).

Copyright: olegdudko / 123RF Stock Photo

 

I’m empathetic towards today’s fitness professional, though. I really am.

When I first started in this industry – way back in 2002, when smart phones didn’t exist – the industry was pretty barren. At least it seemed that way.

Today, seemingly, everyone is in on the action. All anyone needs nowadays is an IG account, a badonkadonk or a bunch of tattoos (or both), and sha-ZAM….a bonafide fitness expert is made.

Here’s a little secret: a pretty good litmus test as to how to tell the fitness celebrities asshats from the fitness professionals is the ratio of pictures of themselves to that of actual clients, or better yet, actionable content/advice.

What’s more, when I first started blogging waaaaaaay back in 2006, there weren’t many people in the industry who were doing the same. Off the top of my head I can think of Eric Cressey, Mike Robertson, Mike Boyle, Krista Scott-Dixon, and John Romaniello.

I was lucky in that I jumped on that train early.9

Fast forward ten years….the cacophony of “noise” and competition from everyone blogging, Tweeting, Snapchatting, using Facebook Live, and starting their own Podcast is intimidating if not absurd.

It’s never been easier to be heard; the internet and social media has given everyone a voice. However, it’s never been harder to get heard; because the internet and social media has given everyone a voice.

It can be a cutthroat, shallow, cynical, often opaque industry rewarding those who, for all intents and purposed, wouldn’t know their ass from their acetabulum.

It’s less about actually wanting to help people, and more about winning a popularity contest.

On a deeper level, I’m truly empathetic to those trying to make a living in the “real” world. There’s rarely a week that goes by where I don’t receive an email from someone that’s an iteration of one of the following:

“I’m having a hard time getting or maintaining clients.”

“It’s taking all my mental energy to not want to throw my face into a chainsaw. Working in a commercial gym sucks.”

Here’s Some Advice (In List Form Because I Like Lists)

1. Don’t Be a Dickwad.10

I’ve said this before and I’ll repeat myself until I’m blue in the face: I believe every (new) trainer should work in a commercial gym setting for a minimum of two years.

It’s there you’ll learn to build some resiliency, fail (which is a good thing), fail again (which is even better), and eventually learn from those failures.

You’ll have rockstar clients you’d train for free, as well as those clients you’d rather jump into a shark’s mouth than spend one more minute with.

Suck it up.

Use it as an opportunity to get better.

It’s going to happen. Be patient. (Good) coaching is just as much about sets/reps and exercise selection as it is becoming a people person and adapting to different personalities.

2. Shut Up

If you hate working in a commercial gym setting so much or feel you’re not getting paid enough, do something about it. Make yourself a commodity and more indispensable to the company.

Dean Somerset wrote an amazing post on the topic HERE.

3. Shut Up Even Morer

One of my biggest pet peeves is when fit pros complain about how much stuff costs.

Stop bitching.

NOTE: It’s not lost on me I make a fair portion of my income traveling around the world offering workshops. I am not implying you’re wrong for not wanting to hang out with me. Although, I am….;o)

There’s too much complacency in this industry. I have zero PubMed studies to back this up, but I’m willing to bet those trainers who complain the most about how much shit costs – like workshops – are the same ones who won’t hesitate spending $700 on the new iPhone.

Going to a workshop or purchasing a resource to make yourself better isn’t a cost…it’s an investment.

I guaranfuckingtee whatever you end up paying will almost always pay for itself tenfold.

All you need to do is learn one thing. One. that’s it. And when you apply that one thing to the right person, that’s the person who starts training with you twice a week for a year.

What’s more, you can write off all continuing ed (workshops, DVDs, books, digital products, Kama Sutra) on your taxes.

It’s a win-win.

Eric Cressey puts it a little more eloquently than myself recently:

“Early in your career, the opportunity cost of your time is far less expansive. You need to make money and build your reputation, so you should take on just about every client and continuing education opportunity that comes your way. And, if you want to be successful in writing and speaking, too, then you need to write and speak at every opportunity, even if nobody is or reading listening. The opportunity cost of your time is basically just watching the same episode of Sportscenter for the 47th time.”

4. Stop worshiping everything Gary V says.

Listen, I like Gary V. I think he has a lot of valuable things to say, and I think he does a superb job at giving people tough love when they need it.

He’s someone who advocates and pushes for people to work their ass off.

I’d be remiss not to give props where props are deserved.11

Here’s the thing though: people are so seduced by his passion, f-bombs, and proclivity to tell people to grind, that what many fail to comprehend is one important detail: Gary V was/is actually good at something.

Really good.

He built his reputation, first, as a wine connoisseur. He took over his family’s wine (shop) business and made himself into a wine expert. He attacked it, relentlessly. In fact, he was one of the first people to use social media to tout his (then) weekly hit-podcast, Wine Library TV.

That snowballed into a career in marketing, public speaking, and brand development.

And that’s the thing: A lot of fit pros today are too quick to worry about building a brand before they have a brand to build.

Many act like a deer in headlights the second you ask them to coach someone through a set of squats. Yet, they’re asking Gary V how they can get their ebook out in front of more eyes.

Again, be patient. Coach the shit out of your clients. Get good. Real good. And then get better than that. Wash, rinse, repeat.

As Lou Schuler famously said when asked what’s the best piece of advice he gives fit pros aspiring to see their names in reputable fitness publications:

“When the industry is ready for you, it’ll let you know.”

The answer is career capital and experience.

Want more clients? Coach the ones you do have well. Get really good. Simple concept, hard to execute because it’s painstakingly vanilla and boring.

Sorry

5. Be Authentic.

The clearest example regarding authenticity is something Complete Human Performance coach, Jonathan Pietrunti, noted on his Facebook Wall the other day

“Write blog posts about coaching/training…4 people read them.

Write a post about my life drama and disasters…viral.

Are you guys trying to tell me something?”

I’d argue nothing is more valuable in this industry than unapologetic authenticity. Now, this doesn’t mean you have to go out of your way to air your dirty laundry to every ear that’ll listen; no one wants to hear about your explosive diarrhea. However, it does mean people want to know you’re relatable.

Not to blow up your spot or anything, but most people could care less that you’ve memorized the Kreb’s Cycle or that you can regurgitate all the insertion points of the rotator cuff. Sure, they’re looking to hire a trainer who can get results.

They’re also looking for a connection.

I don’ know, I think people are more likely to stick with you long-term if you’ve memorized the map of Mordor or can regurgitate all the insertion points of the rotator cuff…in Klingon.

They want to see that you’re human, and not just someone who lives, eats, and breaths Paleo recipes.

Whether you’re into powerlifting, bodybuilding, early 90’s Mariah Carey, or wearing capes while you coach a group fitness class…be authentic to who YOU are. Don’t copy someone else.

It won’t work in the end.