CategoriesNutrition

How Food Induced Inflammation Affects Performance and Recovery

This past weekend Lisa and I had friends over and we ordered a few pizzas. I love pizza. And no surprise I went a little overboard. Also no surprise: I woke up the next day feeling lethargic, bloated, and as if my mouth spent the night in a desert.

Don’t get me wrong: I didn’t feel guilty or anything. I deadlifted earlier that day, and everyone knows that pizza and deadlifts are synonymous with one another.1 But man oh man, you can bet I felt the affects all through the weekend.

Today’s guest post from Toronto based nutritionist, Marc Capistrano, helps explain a topic everyone reading has experienced at one time or another: food induced inflammation.

Copyright: klenova / 123RF Stock Photo

 

How Food Induced Inflammation Affects Performance and Recovery

We all know that stubbing your toe against the coffee table while twerking in the living room creates an inflammatory response (and it sucks!). It’s the body’s repair mechanism that kicks in when it detects damaged tissue.

The thing that people tend to forget is that this inflammatory response can kick in as a result of dietary triggers as well.

Instead of reacting to damaged tissue, the body is responding to less than optimal foods.

Don’t get me wrong, I’m not here to talk about “good” and “bad” foods (I’m really not about that life), but there are definitely foods that offer more benefit than others. With that being said, inflammation and low-level inflammation can impact performance, recovery and long-term health.

How Does Food Cause Inflammation?

Ever heard of the antigen/antibody complex? If you haven’t, here’s a brief and basic re-cap.

You eat something foreign in excess (let’s say trans-fats or arts and crafts glue for example), the body detects it as an antigen and the immune system releases an antibody to tag it and directs white blood cells to dispose of these foreign substances.

When this happens, an immune complex is formed and inflammatory by-products are released as a result of this. Normally our immune system is efficient enough to quickly handle this immune complex and move on but when we’re constantly eating these trigger foods, inflammatory by-products can deposit themselves into our tissues.

Whenever I explain this immune system reaction to someone, the person I’m talking to will either nod their head and agree or they’ll want to throw hot coffee on me for confusing them. If it’s the latter, I’ll always come back to the “car accident” analogy.

Imagine a car accident on a main road. Tow trucks, cop cars and a fire truck come to the scene and start doing their job. The fire fighters are cleaning spilled oil, the tow truck is moving cars and all of this is backing up traffic. It’s a hectic scene, but all of this havoc is a small price to pay in order for the mess to be cleared.

If you’re a visual learner, this is similar to an immune system reaction. The car accident is inflammation and the firefighters and police are the immune system coming in to clean it all up.

It’s perfectly normal and the organized mess is needed in order to get traffic moving again. The problem is, what if another accident happened 100m ahead and then another one, and then…. we’ll you get the idea. Small fender benders turn into a major backup and make a small delay become a huge one. It’s a stressful environment for everyone involved and that “stress” can manifest itself as achy joints, low energy and lengthened recovery times.

I know it may seem like an extreme picture but it also best describes food in relation to its potential crappy effects on the body. It’s not a major issue but quite possibly, the last 5% that you’ve been chasing could be found in food quality i.e. what it is you’re eating.

3 Tips for Reducing Food-Induced Inflammation

So what can we do to support recovery time and limit the overall crappy-feeling caused by food-induced inflammation?

 1. Pay What Your Body is Due

Enjoying pizza and skittles is not a bad thing but you need to earn it first.

What I mean by this is you need to pay your body with quality macronutrients and micronutrients.

Once this is paid and calories are equated, feel free to spend the rest of your macronutrients on anything of your choice (my personal favourites include gelato and hamburgers). Remember that micronutrients and minerals serve as cofactors that support the secretion and response of hormones in our body (ever heard of testosterone?)

Side Note: If you like to geek out on food quality, fancy ingredients and antioxidants, check out a video I did on my kick ass morning smoothie.

 

Pro Tip: Apply the 80/20 rule or 70/30 rule or the 60/40… You know what just keep things balanced. Enjoy your pizza and wings; just be sure to accompany it with some vegetables and protein at some point in the day. It’s hard to overeat on pizza if you’ve had some roasted vegetables and steak prior.

2. Value Insulin Sensitivity

Insulin resistance and inflammation are synonymous with each other. Insulin resistance can eventually cause sugar molecules to attach itself to muscle tissue otherwise known as “glycation” which can cause inflammatory by-products. A balanced amount of fat, low glycemic, fruit and vegetables will go a long way in preventing insulin resistance and help to maintain optimal tissue quality.

Pro Tip: If its insulin sensitivity you’re chasing, keep your denser carbohydrates in and around training. Vegetables and fat can accompany your protein for the rest of the day. This tip should be taken with a grain of salt as individualized diets depend on training volume and personal preference.

3. Balance Your Fats

An imbalance of Omega 3 to Omega 6 fatty acids can lead to an inflammatory response because of the hormone like factors known as prostaglandins.

Note: Omega 6 in excess is inflammatory. Because of the way food is processed these days, we’re getting more omega 6s in our diet than we need.

Wild caught salmon, walnuts and egg yolks are examples of great Omega 3 sources and can correct omega 3 and 6 imbalances.

Pro Tip: Oil is like your older brother, the less you piss him off, the more helpful he’ll be to you. Excess deep fried and processed foods can tip the balance between good and bad fats.

Wrapping Up

I know what some of you are saying. “This guy is trying to push detox salads and organic produce on us or else our recovery is doomed”.

Not true at all my friend.

I’m definitely not telling you that French fries and ice cream are bad for overall performance and recovery. Instead, I’m say that eating a diet that primarily consists of pizza and french fries will start to have an impact on your performance and recovery.

The take-home message is that balance and moderation is one of the most important aspects of food in relation to inflammation, performance and recovery. I’m not trying to promote any “special foods” but rather a balance between nutrient dense foods and not-so-nutrient-dense food. Building this habit will benefit you in the long run.

Take care of the housekeeping tasks (getting enough quality protein, fibre, fat and carbohydrates) and it could be the missing link in your quest for the city of Gainz.

About the Author

Marc Capistrano is a Toronto based Certified Nutritionist, fitness enthusiast and content creator. He currently works out of downtown Toronto and maintains the Live It Holistic Nutrition blog. His work has been featured on CBC Life and he is also a brand ambassador for Garden of Life.

 

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 6/2/17

Man oh man, can you believe it’s June? We had an unseasonable cold month (even for Boston standards) this past month, so I was glad to see May go, but seriously….June? Already?

I had a busy week this past week so I didn’t have ample opportunity to get much writing done, sorry! I do have some good ideas percolating around in my head for next week, so I promise to try to make up for it.

Nonetheless, here’s this week’s list of stuff to read….

Copyright: urfingus / 123RF Stock Photo

 

Check This Stuff Out First (It’s All About Me)

1. Strong Body-Strong Mind – Toronto & Boston

Lisa and I will be in Toronto in two weeks presenting our Strong Body-Strong Mind workshop. We’re really excited since it will be our first family get-away since Julian was born.

We’re bringing him with us by the way….on a plane…..at four months old.

Holy shit, what the hell are we doing?2

There are still some seats available, and you can go HERE for more details.

However, we’re really excited to announce we’ll also be doing a workshop in Boston later this summer.

This graphic took me an hour to make. Not kidding.

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.

Lisa went to school for this shit.

I went to school to help turn people into badasses.

Lisa can speak 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.

Strong Body-Strong Mind = see you there?

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.

Stuff to Read

Hypertrophy-Stability-Motor Control Continuum – Sam Spinelli

Nice article from Sam Spinelli on Dean Somerset’s site on a concept I wish more fit pros would consider: finding the right “place” on the continuum where your clients possess ownership of movement via stability/motor control which then leads to hitting goals, whether they’re for function, performance, or aesthetics.

Bryce Harper vs. Hunter Strickland: The Ridiculousness of Basebrawling Shows Itself Again – Jeff Passan

Not fitness related, but I always enjoy Jeff’s writing.

Garbage reliever does a garbage job and does a garbage thing leading to a garbage scenario.

The Best Pelvic Floor Exercises: Beyond Kegels – Dr. Sarah Duvall

Dr. Duvall wrote an excellent article for this site a few weeks ago titled 5 Things to Consider With Postpartum Training. It was excellent because I have excellent taste in the people I choose to provide additional content on this site….;o)

Given she lives in Boston as well we decided to meet up yesterday in a local coffee shop. We got to talking about pelvic floor issues, specifically prolapse (because, what else do you talk about in a coffee shop?), and one sentence she said made me want to jump up and give her a high-five:

“Women need to lift heavy so that more serious shit doesn’t happen (I.e., prolapse). A three-year old isn’t light.”

Now, “heavy” in this sense is subjective. But all things considered, assuming proper exercise technique and progressions have been met, there’s no reason to think women can’t be more aggressive when trying to train postpartum.

I love her message and it’s quite a stark contrast from the litany of other “pelvic floor specialist” out there regurgitating drivel who have very little experience actually coaching people; let alone having the educational background to back their claims up.3

Social Media Shenanigans

Twitter

Instagram

People “hang out” on their lower backs too much. It’s more back friendly to use your active restraints (muscle) than passive restraints (ligaments, bone) in an effort to gain stability. The latter is often why so many people’s backs hurt all the time. The top video is a prime example. Look at how I finish the lift…I sorta just “hang out” on my lumbar spine. Ouch. Alternatively, the bottom video showcases me engaging my abs (producing a flexion moment) to create more stability, better alignment, and less of a burden on my lumbar spine. Put another way: I’m not substituting lumbar extension for hip extension. And you see this in a plethora of other ways too: watch people perform carries, planks, or any number of exercises. Teach people to respect tension and to gain stability the right way. The small things matter.

A post shared by Tony Gentilcore (@tonygentilcore) on

ufabizphoto@123rf.comCategoriesExercise Technique Program Design Strength Training

An Ode to the Meadow’s Row

As odes are concerned, you can relax: this post is not a poem.

However if I were to give my poem writing skills a test-drive it may look a little something like this:

Meadow’s Row, Meadow’s Row.

Thou shall build superior backs.

Lats, lats.

More lats.

I like bacon.

Seems how I won’t be giving Langston Hughes a run for his money anytime soon, lets get into the meat and potatoes of the Meadow’s Row and why I like it so much.

First off, John Meadows, the guy who popularized the movement, was a brick shit house. Sadly, John passed away in 2021.

It was a long-time staple exercise in his routines, and, if you want a back the size of Nebraska, like John had, you’d be remiss not to start peppering it into your exercise routines as well.

I’ve been a big fan of the Meadows’ Row for awhile, ever since I first saw John mention it in THIS article over on T-Nation a few years ago. It wasn’t until earlier this week, however, when I posted the picture below on Instagram that I felt compelled to write about it.

Julian getting an early introduction to one of my favorite back exercises: the Meadow’s Row.

A post shared by Tony Gentilcore (@tonygentilcore) on

Basically, someone saw the picture and asked if I’d discuss coaching cues and provide a few videos?

Given I’ve been in a little “coming up with new content funk” I was more than happy to oblige. So, here you go.

The Meadow’s Row

What Does It Do? –  I’d like to preface everything by saying I do feel it’s important for most trainees – especially beginners and intermediates – to pump the brakes a little and learn to perform a strict 1-Arm DB Row first.

You can start HERE.

But also, check out THIS article from Lee Boyce.

The 1-Arm DB Row should not be performed in a straight up and down motion. This often leads to faulty mechanics and people “rolling” their shoulder(s) too far forward due to excessive humeral extension.

The resultant abducted and anteriorly tilted scapular position makes it cumbersome to target the upper back muscles, which is kinda the point of the exercise in the first place. So, there’s that.

Rather, the more kosher way to perform them is to have the DB move in an “arc” fashion; forward and back. This does two things:

  1. When conjoined with the cue “bring your elbow to your hip or back pocket” it prevents the elbow from going past the midline of the body, avoiding that “rolling” of the shoulder mentioned above.
  2. It matches the fiber orientation of the lats, which is what we’re really trying to target.

Side Note: I also agree with Lee that you can only be so strict with the DB Row for so long before it loses its moxy.

Meaning: I think it is important to be strict – at first – so that you can target the scapular retractors (namely, rhomboids). However, it won’t take long before the limiting factor of how much weight you can use is, you know…being strict.

As Nick Tumminello notes in THIS excellent article, two things to consider are the Resistance Curve and Strength Curve of any exercise.

The Resistance Curve: This refers to how the load changes throughout the range of motion based on changes in lever-arm (or moment-arm) length.

The Strength Curve: This refers to how your strength changes throughout the range of motion of a given exercise, which is due to a principle of physiology known as the length-tension relationship or the length-tension curve.

Photo Credit: T-Nation.com

Muscles have the lowest potential to produce force when they’re either fully elongated or fully contracted – somewhere in the middle is when they produce the highest amount of tension.

Moreover, when performing a horizontal row (like a 1-Arm DB R0w) the lever arm gets LONGER at the end range of the concentric motion (when your humerus is perpendicular to the ground).

As Nick notes:

“This is why you often see lifters pull the weight halfway with good form, then jolt it the rest of the way when doing exercises like barbell bent-over rows and one-arm dumbbell rows. It’s also why you see so many people turning their torso towards their rowing arm as they pull the dumbbell in on dumbbell rows, along with seeing people staying too upright on bent-over barbell rows and one-arm dumbbell rows, or leaning back to far when performing seated rows or machine rows.”

Anyways, I’m a firm advocate for coaching strict technique in the beginning. But we also need to recognize said strictness can be a limiting factor if muscle growth is a goal.

And, it is…..always……….;o)

By all means, be strict!

Just know you (likely) won’t be turning any heads or building an impressive upper back with your “strict” 45 lb rows.

So What is it About the Meadow’s Row That I Like So Much?

  • It builds ginormous backs.
  • Specifically, it hammers the lats (which is your largest back muscle).
  • It makes you feel like a badass diesel motherfucker.
  • It’s fun to do, and nice change of pace from plain ol’ vanilla DB Rows.
  • A great option to go heavy if your gym is lame and doesn’t have heavy DBs.

Key Coaching Cues: 

1. Use straps.

Don’t listen to internet trolls who will tell you you’re “cheating” if you use straps. They brag about 225 lb deadlifts and their parents still pay their phone bills.

Use straps. You don’t want your grip to be the limiting factor on these.

2. John himself advocates you open up your hip closest to the bar. As in: the hip closest to the bar should be higher than the outside hip. I believe he prefers this method as it puts the lats on stretch a bit more.

Either way, play around with hip position and see what feels best for you.

3. I like to support my torso with my “free” hand by resting it on my opposite knee. I feel this takes the burden off my lower back.

4. I still use the same cue: “elbow to back hip or back pocket.”

5. Try to feel a slight “stretch” in the bottom position, when arm is straight.

6. Holy shit, lats for days.

Another option would be to perform the Meadow’s Row with a Meadows Attachment.

The thinner handle helps with grip issues, and won’t result in demerit points if you’re adamant on not using straps.

In addition, you can also play around with different handle positions to see which one you prefer or feel most. There’s no right or wrong here.

NOTE: You can purchase the attachment HERE on Elitefts.com.

And That’s That

If you haven’t already, give the Meadow’s Row a try today. It’s one of my favorites and I’m sure you’ll learn to appreciate them as well.

CategoriesProgram Design

Exercise For Grown Ups

I don’t want to be cliche and say that today’s article is “exactly what I needed,” but it’s exactly what I needed.

If you’re a newly minted parent (or just someone who’s crazy busy and needs to be as efficient as possible in the gym) you’ll want to hug me for posting this guest post from Shane McLean.

I like hugs.

Copyright: gekaskr / 123RF Stock Photo

 

Exercise For Grown Ups

My wife and I had just tucked our little one into bed and made our nightly dash to the bedroom…so we could get as much sleep as possible.

What were you thinking?

Tomorrow was gym day and I was looking forward to crushing some weights and getting a break from daddy duties for an hour or so.

Like most first-time parents, we had a baby monitor turned up full blast beside our bed to hear when it was feeding time.

Because my wife had a full-time job and I was the stay at home parent, it was me (for the most part) who would get up to feed our son and try to put him back to sleep.

On this particular night, he thought 2 a.m. would be an excellent time to play on the sheepskin rug after he had finished his feeding. He was making goo goo eyes at me while having a big time thrashing his legs about like a Tour de France cyclist.

This was all very cute, but by 3 a.m. I’d had enough of this show and I put him to bed so hopefully the both of us could get some sleep before the sun came up.

Needless to say, I was a zombie the next morning and too tired to crush my planned training. Not even excessive amounts of caffeine could wake me up. The baby was full of energy, however.

Funny how that works.

This is what happens in real life. Stuff comes up and our best laid plans become stuck. We have other priorities that push exercise down the list.

Whether you’re becoming a parent, are already a parent or you just have way too much going on, use the following strategies to keep your health on track. Your sanity will thank you.

Imagine You’re in Prison

Dan John, strength Yoda, imagines a scenario where you’re in prison and you only have 15 minutes a day to train. What would you do? What is important to you? Please don’t say bicep curls.

Narrowing your focus when your time and energy is limited will at the very least keep you, your waistline and the scale happy. No matter how busy you are, you should always dedicate some time to exercise.

Here are a couple of examples of time-saving trainings (gym and home) that I’ve used in the past when time is limited but I still want to eat ice cream guilt free.

1a. Pushups 10 reps (Can be done on knees or on an incline surface)

1b. Inverted rows 10 reps

1c. Kettle bell swings -20 reps

 Rest one minute after each circuit and do five circuits.

1a. Dumbbell shoulder press 10 reps

1b. Dumbbell bent over row 10 reps

1c. Goblet squats 20 reps

 Rest one minute after each circuit and do five circuits.

1a. Pushups – 10 reps

1b. Side planks- 15 seconds each side

1c. Bodyweight squats 20 reps

 Rest one minute after each circuit and do five circuits.

Cardiovascular Training

Do a two-minute walk/warm up, then a 15 second sprint followed by 15 seconds of rest. Repeat this cycle for five work/rest intervals. Then cool down for two-three minutes.

This can be done on treadmill, track, bike, rowing machine or you can find some open space and sprint.

Stand Up and Take Movement Breaks

A study by Levine (2005) recruited 20 healthy volunteers, 10 lean people (5 men 5 women) and 10 people classified as grade I obese (5 men and 5 women). Levine was looking for physical activity differences between these two groups.

Levine found that grade I obese sat for 164 minutes a day longer than their lean counterparts and lean people were standing and active for 153 minues more than their obese counterparts. This lead to the lean people burning 352 calories a day which is the equivalent to 36.5 grams of fat per year.

This partly is due to N.E.A.T or non-exercise activity thermogenesis, a process that burns the majority of our calories.

Finding time in your day to be active even when you’re busy or overwhelmed will have huge implications on your health, fitness and waist line.

Here are some suggestions when you don’t have time for the gym.

  1. Take the stairs instead of the elevator.
  2. Walk during your lunch hour.
  3. Walk to your coworker’s desk instead of emailing.
  4. Pace the sidelines at your kid’s athletic game.
  5. Do housework and walk around your house.
  6. Walk your dog.
  7. Bring the groceries from your car into your house one bag at a time.
  8. Perform gardening and easy to do home repair projects.
  9. Refer to point one.
  10. This list could go on and on but I’ll stop. You can get creative.

One Lift Per Day

If going to the gym is non-negotiable, try narrowing your focus even further by doing just one lift per day. Trust me, this is not for sissies. Back in the 50’s and 60’s some Olympic lifters trained like this and they turned out just fine.

It was greasing the groove concept before Pavel Tsatsouline popularized this in his book Power to the People. Bottom line, if you’re going to master a lift it pays to do it more not less. Mind blown, right?

I could wax poetic on sets, reps and guidelines but you’re better off just reading THIS. He kind of knows what he is talking about.

Wrapping Up

There are periods in our lives where we barely keep our heads above water and our time and energy are in short supply. This is not time to crush PR’s or embark on some ambitious fat loss program.

It’s a time for maintenance because a little exercise can go a long way. Besides, sometimes you need your energy for more important stuff, like 3 a.m. sheepskin rug time. With the baby, I mean.

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.

CategoriesStuff to Read While You're Pretending to Work Uncategorized

Stuff to Read While You’re Pretending to Work: 5/26/17

My cat is adorbs.

But lets get to this week’s stuff.

Copyright: urfingus / 123RF Stock Photo

 

Check This Stuff Out First

1. Updated Speaking Gigs – Bath, UK and Boston, MA

I’ll be in London in two weeks for the Complete Shoulder & Hip Blueprint with Dean Somerset. Unfortunately it’s a “closed” event for Third Space employees only.

However, I will be making a cameo appearance in Bath on Friday, June 9th at Lift the Bar to put on a quickie 4-hour lecture/hands-on workshop titled The Shoulder: From Assessment to Badass. If you happen to be located in that neck of the woods you can go HERE for more information.

ALSO.

My wife, Dr. Lisa Lewis, and I are excited to announce we’re putting on our Strong Body-Strong Mind Workshop in our home turf in Boston.

It will be a small, intimate affair, so spots are limited. No joke.4 Early bird price is now in effect ($199), and CEUs will be made available via the NSCA.

To purchase you can go HERE.

***As a reminder, Lisa and I will also be in Toronto, ON in three weeks for Strong Body-Strong  Mind, and early bird rate is still going on for Complete Shoulder & Hip Blueprint – Orlando in October. You can go HERE for more details on both.

2. Last Chance for Some Free Meat

The peeps over at ButcherBox are hooking my readers up.

I wrote about my experience with them earlier this week, but to summarize: they sent me some meat, I like meat, so now they want to send you some (free) meat too.

All this week readers of TonyGentilcore.com can get $10 off their initial order AND receive two additional, 10 oz. Ribeye steaks at no extra cost.

What’s not to love about that?

It’s a great service –  I mean, come on, meat, delivered to your door – and it’s soooooo good. The taste is readily apparent. Treat yourself. Go HERE and thank me later.

Stuff to Read

A Sound Mind in a Sound Body – Dr. Lisa Lewis

For some reason, especially in the fitness industry, people have this notion you have to persevere and “power through” when you’re feeling depressed or down.

If you hurt your knee or back when you train you attend to that right away

Your mental health is no different and is serious business. In her latest article for Girls Gone Strong, Dr. Lewis sheds some light on a very powerful topic.

3 Drills That Will Fix Your Power Clean – Michael Anderson

I don’t do a lot of OLY lifting, but when I do, I listen to Mike. He’s an excellent coach and this was an excellent article.

Understanding Pronation and Supination (and How it Relates to Overcoming Plantar Fasciitis – Rick Merriam

I thought this was a very interesting read and a nice reprieve from the “oh, your feet are fucked, might as well wear orthotics” diatribe.

Social Media Shenanigans

Twitter

Instagram

Here’s an example of how paying meticulous attention to details and using the right coaching cues can make the most seemingly simple looking exercise more effective. Last night I was guiding @therealalexandrashow through one of @bretcontreras1 booty circuits. We got to the Quadruped Band Glute Raise and I noticed Alexandra was getting a bit more movement though her lower back than I’d like (top video). This defeats the purpose of the exercise (which is to bootify the glutes. Kinda hard to do when someone sacrifices hip extension for excessive lumbar extension). I told Alexandra to engage her abs more and to ONLY get movement from the hip (bottom video). She immediately felt a difference and noticed waaaay more booty. Pay attention coaches. Even the most subtle tweaks can make a huge difference in how an exercise feels and where someone feels it.

A post shared by Tony Gentilcore (@tonygentilcore) on

Categoriescoaching

The Trap Bar Deadlift is Not Cheating

The trap bar deadlift is not cheating.

Get over yourself if you think otherwise.

Copyright: tonobalaguer / 123RF Stock Photo

 

This train of thought is something I’ve experienced throughout my career on several occasions, first, when I was still at Cressey Sports Performance. Other coaches would stop by for the day to observe or shadow and inevitably one of them would inquire why we tended to solely use the trap bar for deadlifting.

“Don’t you feel that’s sorta cheating?“

Inside my head, whenever this was asked, I’d want to say something to the effect of:

“Yes, because here at CSP we’re all about shortchanging our athletes and making them inferior in every way possible. Trap bar deadlifts, 1/4 squats, UP, UP, DOWN, DOWN, LEFT, RIGHT, LEFT, RIGHT, B,A, START, SELECT5, it’s all good.”

And if they didn’t pick up on my sarcasm I’d follow up with:

“I guess I’ll just go fuck myself. Ten points taken away from Gyffindor for being an inferioir coach and using the trap bar.”

I mean, really? Cheating?

Cheating?

That’s how you assume we (I) roll? Cheat?

In reality, I’d just smile and politely mention the trap bar deadlift was a starting point for pretty much everyone who walked through our doors, professional athlete or not.

Our version of “scaling” the movement.

I understood it was just a question, that it was harmless, and that there was (likely) no ill-intent on their end to be condescending.

But holy shit, it would take every ounce of restraint to not want to do this:

via GIPHY

 

And even now, on occasion, I’ll catch flak from other coaches via social media whenever I post videos of clients deadlifting with a trap bar.

The most egregious of the bunch will provide snide remarks like:

“1. Yeah, well, everyone in my gym performs conventional.”

My Response

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

 

“2. Trap bar is great for beginners, but only for a few weeks. Eventually they’ll have to progress to the straight bar.”

My Response

Says who? You? The tooth fairy?

Listen, no one has to do anything. Unless you’re a competitive powerlifter or OLY lifter you don’t have to use a straight bar.

If it’s someone’s goal to straight bar deadlift, cool, lets progress accordingly. However, lets be clear that no one has to deadlift with a straight bar.

Advantages of the Trap Bar

1. It’s More Joint/Back Friendly

Because execution of the exercise requires standing inside the bar – rather than the bar in front of the body – the axis of rotation (hips) is closer to the line of pull reducing much of the shear load on the spine.

In English: It allows people to maintain more of an upright posture.

https://www.youtube.com/watch?v=p-sA3PG1kGY

Thus making the trap bar deadlift a much more joint-friendly way of deadlifting.

2. It Takes Into Account Mobility/Movement Restrictions

Those who lack the appropriate ankle dorsiflexion, hip flexion, and/or t-spine extension to get into proper (safe?) position to begin with will benefit greatly from the trap bar deadlift.

Likewise, from an anthropometric (individual differences in body types and levers) standpoint, the trap bar deadlift will lend itself more advantageous to those with longer torsos, longer femurs, and/or T-rex arms.

Basically, for taller individuals, in addition to those “stuck” in computer guy posture, the trap bar deadlift is a solid, almost long-term, fit.

3. Trap Bar Deadlift = Still a Deadlift

Correct me if I’m wrong: but the weight still starts from the floor, right? Someone still has to hinge from the hips with a neutral back position, lift the weight up, lockout, and reverse the action back down, right?

How is this not a deadlift?

How is this “cheating?”

Is an asterisk needed warranted upon the completion of each rep?

In the End

Relax. Take a deep breath. Get off your high-horse. If you’re a powerlifter or OLY lifter or Jason Bourne, then, yes, you should probably get really comfortable with straight-bar deadlift variations.

However, if you’re neither of those three, or if you work with athletes and general population clients who are not powerlifters, OLY lifters, or secret government assassins suffering from amnesia, then STFU.

The trap bar deadlift is not cheating.

Rather, you’re just being competent, well-intentioned coach who understands the balance between helping people get bigger, faster, and stronger AND keeping them healthy long-term.

CategoriesNutrition

Want Some Free Meat? You Have To Check This Out

There aren’t many things more delectable than a big, juicy steak.6

What’s more, despite what some poorly designed studies demonstrate and what a handful of agenda-centric, fearmongering books will tell you, beef (and red-meat in general) is incredibly healthy for you.

It provide a plethora of healthy fats (<– this is affected by the kind of red meat you’re ingesting: grain fed vs. grass fed) which, while having many benefits, the biggest, arguably, is helping to keep testosterone levels in check.

More to the point, it’s well established that not all beef is created equal.

There are two options: grain-fed beef (what most of us, most of the time, have been eating our entire lives) and grass-fed beef.

Grain-fed beef comes from cattle that have been fed a diet of grain, soy and sometimes even animal by-products. The cattle are pumped with hormones to expedite the growth process and hooked up to antibiotics to prevent the spread of disease in crowded feedlots.

100% grass-fed beef comes from cattle that are only fed grass their entire lives. They enjoy free range on pasture and are never put into feed lots. They live longer lives because their growth isn’t accelerated by the administration of artificial hormones. As a result you get a much cleaner piece of beef, just as nature intended.

Ethical, religious, or personal preferences aside, anyone who’s watched documentaries like Food Inc or read books like Jonathan Safran Foer’s Eating Animals (which I’d HIGHLY recommend) know full-well the atrocities in our food system they highlight – in particular the treatment of said animals.

It’s disheartening to say the least.

NEWSFLASH: I am not a vegetarian. I have zero issues or qualms eating furry animals. That said, given the choice, I do prefer to purchase meat from animals who’ve led happy lives.

Knowing the steak that’s providing sustenance for me and my family came from a cow who, at one point, was happily frolicking on a pasture grazing under the sun, makes things more “palatable” for me.

That’s my moral compass. It may not match yours – and that’s cool – but it’s mine.

And, to speak candidly, least we forget, grass-fed beef just tastes better.

So you can imagine my elation when the peeps over at ButcherBox reached out to me a few weeks ago and asked if they could send me some meat.

In the mail.

Directly to my door.

via GIPHY

The only thing that could have made the offer more baller is if they offered to deliver it in an Apache helicopter.7

I said yes, and a few days later a box arrived downstairs in the lobby.

A funny side note: I forgot to tell Lisa about it and this is what happened – close to verbatim – when the package arrived:

Lisa: “Babe, this huge box arrived today in the mail.”

Me: “Oh, yeah, I forget to tell you, this company ButcherBox reached out and asked if they could send me some meat.”

Lisa: “That’s a package full of meat?”

Me: “Yep. Grass-fed beef and steaks, chicken breast, bacon, pork chops…all humanely raised.”

Lisa: “Get the fuck out of here!”

[Cue make out session]

Okay, the make-out session didn’t happen…but everything else is pretty spot on.

 

Lisa and I are all about buying locally and try to do it as much as possible. We’ve been members of farm shares in the past and have also considered going in with friends on purchasing an entire cow.

Living in a city, however, with limited space (and small freezers) makes the latter a little difficult.

ButcherBox solves that riddle.

Each month they send you 8-11 lbs. of curated cuts of meat – steak, ground beef, chops, chicken, and other goodies – to your door, and often at a lower cost than you’d get at most stores.

Some Other Highlights

  • Did I mention you get 8-11 lbs of meat delivered to your door?
  • You get 8-11 lbs of meat delivered to your door.
  • That’s around 18-25 individual meals at 6-8oz per meal.
  • No two boxes are the same. Each month you get a different experience and ability to experiment with different cuts of meat.
  • You also get recipe cards to help out.
  • And since it’s a subscription service – for meat! – you can alter the frequency (every month, every other month, etc), and you can cancel at any time with zero penalty.8

Special Offer

This week only (ending Sunday, May 28th) all TG.com readers and fans can get $10 off their initial order + two 10 oz Ribeye steaks added by using THIS link.

In case you’re not picking up what I’m putting down: that’s FREE meat.

You’re very welcome. And don’t be afraid to invite me over for dinner…;o)

CategoriesProduct Review

Compression Garments: A Thing or a Fad?

Walk into any weight-room (or mall for that matter) and you’re likely to see a few people wearing a pair of those tight looking thingamajiggies that make them looked jacked.9

Thingamajiggies aren’t their technical term by the way. They’re actually compression garments. They’ve grown in popularity in recent years and there’s a growing debate on their efficacy and use.

Is the juice worth the squeeze or are we being pressured into following another trend?  See what I just did there? That’s called word play.

Today’s guest post by Dr. Nicholas Licameli tries to answer the question(s).

Copyright: mishoo / 123RF Stock Photo

 

Compression Garments: A Thing or a Fad?

NOTE: Be sure to check up with a healthcare practitioner before using compression garments, especially those with cardiac or circulation pathologies.

In order to fully understand the theory behind compression garments, it’s important to quickly review how blood flows through the body.

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 muscle tissue 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 un-oxygenated blood back to the heart. Once back at the heart, the un-oxygenated 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 heart beat) gives the car a decent amount of velocity, however as the car travels further and further away, its velocity lessens.

What Are Compression Garments Meant To Do?

Compression garments are commercially available from companies such as Under Armour, Nike, and CEP in the form of full-length tights, partial and full-length tops, knee length stockings, and even full-body suits.

For those who don’t wear these just to be trendy, they are typically worn by runners, weightlifters, and other active individuals in hopes to improve performance and recovery (or feel like a superhero in superhero tights).

How to Use Compression Garments?

The garments are worn over the muscles being worked during or after exercise. For example, a runner may wear knee high compression garments in hopes to target performance and recovery of the calf muscles.

As part of an overall recovery strategy, wearing a compression garment over the affected area for 12 – 24 hours in the 1-2 days following exercise seems to be most effective.

Improvements in recovery have been displayed over a wide range of pressures and there has not been an exact or optimal pressure found at this time.

How Does It Work?

Compression garments are thought to function through changes in blood flow, perfusion (blood flow to body tissues) and muscle swelling, however the exact mechanism by which compression garments improve recovery is unclear at this time. They actually were first used as a medical intervention to increase blood flow to the heart (venous return).

Muscle Swelling:

It has been suggested that reductions in muscle swelling following exercise-induced muscle damage may limit further structural damages to the muscle or influence the brain’s fatigue regulation by affecting the signals (chemical or neural) the brain can interpret.

Tissue Oxygen Saturation:

Tissue oxygen saturation refers to how much oxygen from the blood is actually being taken up by tissues.

Aerobic (oxygen present) vs. Anaerobic (no oxygen)

More oxygen to tissues —> greater capacity to do work—> helps prolong the time it takes to get into an anaerobic state (burning and muscle fatigue).

Once we run out of oxygen supply to our muscles, the environment changes to an anaerobic state. It is at this point that we feel “the burn” due to an increase in acidity. This causes us to reach failure.

Basically, more tissue oxygen saturation prolongs the onset of the burn, which prolongs muscle failure, which enhances performance.

So if you’re doing a set of 10-15 reps, the first 6-7 reps will not burn because your muscles are getting adequate oxygen from blood. As you keep going through your set, you begin to feel a burn because your muscles are requiring more oxygen than what is being supplied. This causes the environment to change from aerobic to anaerobic, which causes lactic acid build up and “the burn.”

via GIPHY

Can Compression Garments Improve Performance and Recovery?

Studies have shown that compression garments may provide the following benefits to an athlete.

Muscle Soreness: May decrease soreness 24-48 hours following exercise.

Strength: May limit the loss of strength typically seen following exercise.

Power: May help maintain power or limit the loss of power following exercise.

Range of Motion (ROM): May slightly limit loss of ROM typically seen following exercise.

Sprint and aerobic performance: One study showed that they may preserve sprint performance and improve time trials.

What Are the Limitations to Using Compression Garments?

It may not be feasible to wear compression garments for long durations in the days following a training bout due to job requirements, comfort, daily life, etc.

What Type of Athlete Might Benefit the Most From Compression Garments?

Compression garments have been shown to be effective for men and women as well as those performing aerobic or resistance training. Greater overall benefits are seen in higher volume and higher intensity training.

Are Compression Garments Worth Purchasing?

Compression garments can be a cost effective way to improve recovery, however they are not essential.

It is important to note that no recovery technique, including compression garments, will be effective without proper sleep and nutrition.

Getting your Z’s and eating properly to fuel and refuel your body are most important. Seeing a qualified healthcare practitioner, such as a physical therapist, can also improve recovery, prevent injury, and enhance overall health and wellness.

For More Information:

For a more comprehensive and evidence-based look into compression garments, as well as a full reference list used for this article (and absolutely anything else related to training), be sure to check out the great work at StrengthandConditioningResearch.com as well as my video on compression garments and blood flow restriction:

About the Author

Dr. Nicholas M. Licameli, PT, DPT

Love. Passion. Respect. Humility.

His passion lies between his love for the journey of bodybuilding, education, spreading happiness, and helping others. Nick is a doctor of physical therapy and professional natural bodybuilder. He views bodybuilding through the eyes of a physical therapist and physical therapy through the eyes of a bodybuilder. He graduated summa cum laude from Ramapo College of New Jersey with his bachelor’s degree in biology, then furthered his education by completing his doctoral degree in physical therapy from Rutgers School of Biomedical and Health Sciences (previously the University of Medicine and Dentistry of New Jersey) at the age of 24. 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 from all walks of life in truly unique ways. Never an expert. Always a student. Love your journey.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 5/19/17

I like ice-cream.

And lets get to this week’s stuff.

Copyright: donatas1205 / 123RF Stock Photo

 

Check This Stuff Out First

1) Strong Body-Strong Mind – Toronto

Last year Lisa and I had the privilege of presenting together in Austin, TX and London, UK, and we’re elated to be heading to Toronto next month to pick up where we left off.

It’s an event Lisa and I feel is needed and pinpoints a drastically underserved component in the fitness industry.

In a nutshell I spend part of the day breaking down assessment, program design, and technique on a few common lifts such as the squat, deadlift, get-up, and BOSU ball lunges (<— kidding).

Lisa speaks to more of the mindset and psychological side of the equation. She discusses strategies on how to better build rapport and “buy in,” in addition to encouraging more competency and autonomy with our clients/athletes.

All of which is a wonderful way to organically build your business and brand. And, you know, make more money….;o)

This, I feel, is what separates this workshop from others.

Lisa’s not some warm & fuzzy personal trainer who likes to talk about feelings and pretends to know what (s)he’s talking about.

She’s a real-live doctor and went to school for this shit. Plus, she lifts heavy things.

For more information and to sign up, please go HERE.

UPDATE: I believe CEUs have been added to the event. Woo-hoo!

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.

3. Latest Men’s Health Cameo.

I helped contribute to THIS article over on MH.com discussing the importance of recovery days: what they are and why they’re so important.

Stuff to Read

Your Warm-Up Doesn’t Have to Suck – Jaclyn Moran

Well, it doesn’t.

Why Fitness Goals Shouldn’t Be About Aesthetics – Brogan Driscoll

The Huffington Post (UK) interviewed my good friend, Luke Worthington, who’s not only the best looking man I know (I hate him), but also Head of Trainer Education for Third Space and a coach I respect a ton.

As always, he provides a ton of great advice.

The Case for Hypertrophy – Bryan Krahn

Bryan is such a good writer it makes me sick to my stomach.10

Social Media Shenanigans

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Categoriescoaching Exercise Technique Strength Training

Stuff I Used to Say, When I Was An Idiot: Squat Edition

I remember the first time I saw Eminem perform. I was at my apartment in between classes watching a little TRL on MTV. It was spring break, 1999. I was in my living room. Many of my friends were somewhere else, not in my living room, galavanting around on some beach in Cancun soaking up some rays and debauchery.

Customary during Spring Break week MTV was also in Cancun, and hoping to catch a glimpse of my friends – and Britney – I tuned in.

“Hi, my name is, what? My name is, who? My name is, chka-chka Slim Shady.“

Mouth agape with a spoon full of Fruity Pebbles I was like, “what in the what is this?”

Eminem something er other now? Trying to impregnate Spice Girls?

“Pfffft, whatever,” I thought. “He won’t last.”

Ten #1 albums, 45+ million records sold, and one not so sucky movie – 8 Mile – to his credit, I guess you could say I was an idiot.

Eminem didn’t do so shabby for himself.

And while I could sit here and reminisce over you11other past pop-culture snafus I made….

  • Chicks will always dig stone washed jeans.
  • Robert Downey Jr will never make it as Iron Man.
  • ABC’s What About Brian? (2006) will become the next Grey’s Anatomy or Lost. It’ll be a sure fire hit.12

…lets not bask too much in my ineptitude.

I mean, Adele?

She’s okay. I guess.

Speaking candidly, my “misses” can extend to the coaching side of the spectrum as well. I can think of a few things I used to think or say back in the day that, upon reflection, were pretty idiotic.

What are some examples you ask?

Good question.

1. Telling People to Arch…HARD.

Like many people interested in lifting heavy things I used to read – and still do – anything and everything by the likes of Dave Tate, Jim Wendler, and Louie Simmons.

All three are strong mofos and have, arguably, put out some of the best training advice on getting strong within the past few decades.

I mean, are you going to argue with this guy?

Or this guy?

Or him?

Uhhhh, no.

They’ve all contributed to the greater good of the industry and many of us owe our PRs to any number of articles or resources they’ve produced throughout the years.

That being said, I had to audit myself a few years ago when it came to coaching the squat. After being introduced to the concepts of PRI (Postural Restoration Institute) and listening to other strong dudes like Chad Wesley Smith speak on the topic, I wondered if cueing people to “arch, hard!,” and to” sit back” were the right things to be saying to the bulk of my athletes/clients when they were getting under the bar?

Copyright: Kurhan / 123RF Stock Photo

Very few were competitive powerlifters and even fewer were geared lifers. I.e., none wore squat suits when training (which require an aggressive arch and sitting back to reap the benefits).

To be clear: There are still many very strong dudes (and coaches) who advocate squatting with a hard arch, and that’s their prerogative. The thing to appreciate, however, is that what works and is ideal for a geared lifter won’t necessarily (read: rarely) ever translate well to a non-geared lifter.

If I were to balance the “I want to be brutally strong AND not shit my spine on this next set” teeter-totter, I’d opt for not arching (aggressively).

The ribs & diaphragm are pointing in one direction (up) and the hips & pelvic floor are pointing in another (down).

Put simply, this is all sorts of fuckeduppery not a stable position.

We’re placing a ton of shear load on the spine.

What’s more, this will invariably force the lifter to initiate the movement by sitting back (rather than down. You know, a squat). As a result, often, the chest will fall forward, and the cue we default to is “arch, arch, arch, chest up, chest up, chest up.”

This only feeds instability.

A better, I believe, approach (again, for non-geared lifters) is to tone down the arch and adopt what’s been referred to as the “canister” position.

Giving credit where it’s due, the first person I ever heard use this phrase was Dr. Evan Osar. A simple analogy he used was to think of your pelvis as one ring and your rib cage as a bunch of other rings.

We want all those rings to be stacked.

This will nudge us into a more stable, joint-friendly environment

Now, a minor glitch in this way of thinking is that some people think this infers going into posterior pelvic tilt, where we flatten out the lumbar spine.

This is not what’s happening. As you can see in the picture above, my hips are still behind the bar (still very important) but there’s less of an aggressive arch. Telling people to posteriorly tilt their pelvis towards spine neutral is different than telling them to flatten out their spine.

From there it’s a matter of owning the canister position and to squat down rather than back.

2. Knees Forward Instead of Knees Out

The “push your knees out” cue is something I’ve slide-stepped away from within the past year.

To defend my position I’ll need to piggy back off my comment above – the squat, for most trainees, is more about “sitting down” than it is “sitting back.”

I want the squat to look like a squat.

This means there will be forward translation of the tibia over the toes (but not so far that the heels come off the ground) and that there is equal parts knees coming forward and hips going back.

The net result = down.

My good friend, smart-as-balls physical therapist, and owner of Resilient Performance Physical Therapy (in NYC), Dr. Doug Kechijian, stated it best in a Tweet recently:

That’s right: it’s okay, nay, better?, for the knees to travel forward.

Cueing someone to break with their knees almost always negates the need to remind them to push their knees out.

They’ll do it automatically:

 

I’m all for using less coaching to clean up someone’s technique. The last thing most of your clients need is you barking a plethora of cues at them: “chest up, knees out, eyes forward, chin tucked, what’s the square root of 47?”

Play around with knees breaking first and then sitting down. My suspicions are that things will feel cleaner, more powerful, and the squat will feel like a squat.

Huh, weird.

ADDENDUM: NONE of this is to say I’m right. These are nothing more than cues and approaches that have worked for me in recents months/years with my clients and athletes. You may think I’m batshit crazy, and that’s cool.

I mean, to reiterate, I’ve been wrong on many things prior.

Amazon.com? Such a stupid idea.

I hope you’ll consider these suggestions however, and play around with them yourself. I think you’ll be surprised.