CategoriesExercise Technique muscle growth Strength Training

Dumbbells Are Better Than Barbells For Pec Development: There, I Said It

This post is about training the pecs.

Sha-ZAM.

Copyright: pjphotography / 123RF Stock Photo

 

Full disclosure, I was going to use this picture as the main image for today’s article:

Copyright: wrangel / 123RF Stock Photo

However:

1. This guy’s pecs weren’t “pecy” enough.

2. Yellow peppers are gross.1

Every dude who lifts weights wants an impressive, well-defined chest.2

For men I think it’s pretty much engrained in our genetic code to A) miss the toilet seat when peeing and B) to want to train our chest whenever possible. In the most primal sense possible, we could make the case that a muscular looking chest is our version of a peacock spreading his feathers.

It’s a sign of masculinity, bravado, (perceived) sexual prowess, and encourages the ability to do this in public whenever the occasion arises…which, is all the time:

via GIPHY

I am no different.

Throughout my lifting career I’ve always placed a premium on training my chest and it should also come as no surprise that 97% of the guys I’ve coached throughout the years have prioritized the same.

We’ve been programmed to think that barbell variations are the best way to build an impressive chest. And although I’d be remiss not to note that many guys with big bench press numbers do, in fact, have enviable pecs, I’d note there are far more guys with average (if not laughable, by powerlifting standards) bench press numbers who would make He-Man swoon with their chest development.

Having a 300 lb bench press – while baller and worthy of a fist-bump – isn’t a requirement for building respectable pecs.

Again, to reiterate, this is not to downplay the bench press.

Hoisting some heavy-ass weight off your chest, repeatedly, is never a bad approach. But if we take a look at the actual anatomy of the Pectoralis major muscle and it’s function(s) we can note why, from a developmental standpoint, dumbbells are almost always a better option.

Pectoralis major

Actions:

1. Flexion of humerus.

2. Adduction of humerus.

3. Medial rotation of humerus.

4. Cutting of diamonds (when maximal pecification is achieved).

NOTE: We could, also, divide the Pectoralis major into two separate “areas.” The sternal head, mostly responsible for humeral extension, as well as adduction, and the clavicular head which is mostly responsible for humeral flexion.

Barbell variations limit things because they don’t allow for any humeral adduction. This is why, if pec development is the goal, dumbbell variations are a better play because THEY ALLOW MORE ADDUCTION, GOSH! How many times do I have to tell you.

Regular, plain ol’ DB Bench Presses are fine and will get the job done. However, what kind of post would this be if all I did was say “go do some DB Bench Presses.”

Lame. That’s what.

So, here are some of my (other) favorite dumbbell variations that are (hopefully) new to most of you reading.

1. DB Press – Accentuated Eccentric

 

Nothing too revolutionary here. All I’m doing in this video is accentuating the lowering (eccentric) portion to help attenuate more muscle fiber damage and subsequent muscle growth.3

I like to keep people in the 3-5s range as far as the lowering portion is concerned and aim for 8-12 repetitions. A sneaky trick I’ll often implement is a MAX set on the last set. So it may look something like this:

Set #1 = 10 reps

Set #2 = 8 reps

Set #3 = MAX reps

But you can always use straight weight or a pyramid scheme or whatever. It’s all good.

2. DB 1-Arm (Offset) Press

 

This is a nice way to address any strength imbalances between one side and the other. Too, it adds an intense core-stability (rotary stability) component as well, as you have to fire all you have as to not fall off the bench.

3. DB Alternating Press

 

This is a classic variation I always revert back to. I like this one as it kinda-sorta emulates a 1-arm press. Plus, it requires a fair amount of scapular stability on the straight-arm side as you perform the set.

4. DB Elevator Press

 

This is a play on something Ben Bruno discussed with Goblet Squats not too long ago. Here, the idea is to lower the DB 1/4 of the way, then back up, then lower 1/2 down, then back up, then lower all the way down, then back up again.

That’s one rep.

It sucks, but in a “holy shit, my pecs are so juicy right now kind of way.”

I’ll often shoot for 6-10 repetitions.

5. DB “Reverse Batwing” Press

 

This variation is the counterpoint to Dan John’s Batwing Row exercise. Here, you’ll hold one DB a few inches above the chest as you perform all your repetitions on the other side.

Switch, and repeat on the opposite side.

Ouch.

6. DB Squeeze Press

 

This is probably my favorite DB exercise to hammer the pecs. Here you promote both actions of the pecs into one hybrid exercise.

The idea here is to squeeze the DBs together as you press up and down.

7. DB Press w/ Intraset Iso Holds

 

Hot off the presses – at least for me – I stole this one from Jim Smith of Diesel Strength & Conditioning.

The idea here is to, again, increase time under tension (TUT) in an effort to increase metabolic demand and muscular damage.

Start with a 10s isometric hold at top. Another 5s hold half-way down. And then another 5s hold a few inches above the chest. Then perform 8-10 repetitions.

If you really want to hate life, after you perform your reps, repeat the three separate iso-holds again on your last set.

8. DB Floor Flye – Hollow Position

 

This isn’t a press, but it’s still a very effective exercise to build the pectorals since it’s 100% adduction. I got this idea from strength coach Joel Seedman as it’s also a nice variation that hammers the core too.

Moreover, since it’s performed on the floor it can be considered a more “shoulder friendly” flye variation since it limits the ROM and keeps trainees out of the “danger zone.”

And there you go.

Now go pecify those pecs people.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 5/2/17

For the past, well, I don’t know how long I’ve posted my “Stuff to Read While You’re Pretending to Work” post every Friday.

This past Friday I did not post it. As a result the internet shut down.4

Okay, it didn’t…but it did feel weird not to post it. And while I’d like to sit here and say it was because of something cool like, say, I had a man-date with The Rock or I was fighting crime, the truth of the matter is, with my schedule being switched around with an infant in tow, it makes it easier to post at the start of the week rather than the end.

You didn’t really care? Oh, okay then….lets get right to it.

Copyright: wamsler / 123RF Stock Photo

 

Check This Stuff Out First

1) Strong Body-Strong Mind – Toronto

Lisa and I are happy to announce we’re bringing back our Strong Body-Strong Mind workshop.

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

In a nutshell I speak to a little assessment talk, program design, and breaking down technique on a few common lifts such as the squat, deadlift, get-up, and blindfolded chainsaw juggling, and Lisa speaks to more of the mindset side of the equation and how we can help build better rapport and “buy in” with our clients/athletes.

For more information and to sign up, please 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.

3. The Bigness Project Re-Hatches

A make zero effort to hide my fandom of Jen Sinkler. I think she’s one of the kindest and most authentic human beings I know.

I also think she one helluva a coach and someone who’s a Jedi master at producing and curating quality fitness content. A few months she and Kourtney Thomas (another fantastic coach) released The Bigness Project.

If the title doesn’t give it away it’s alllllll about getting big or diesel or jacked (or whatever your adjective of choice is), and it’s directed towards women. Namely, it’s to prove a point: that women can and should train to add muscle (and not be afraid or timid to do so).

It’s an amazing 14-week program designed for women, by women and also includes a mindset component and thorough exercise glossary.

You need to act quick, though, because it’s being pulled from the virtual shelves by the end of this week. If you want to participate and get the Bigness, you have to go HERE by Friday.

Stuff to Read

MASS – Monthly Applications in Strength Sport – Greg Nuckols, Eric Helms, Mike Zourdos

If you’re a strength athlete, physique competitor, or just someone who likes to look like a brick shit house (or help people look that way) this will be right up your alley.

Every month, they sift through 50+ journals and 1,000+ studies to handpick the cutting-edge research that’s most relevant for building muscle, gaining strength, and getting leaner.  

Pretty much everyone who reads this site – except my mom – should be down with that.

If you want to stay on top of the research but, like me, hate reading research (nor have 40+ hours per month to dedicate to it) then this is a no-brainer.

Subscriptions can be monthly, yearly, or, for the all-out ballers out there, lifetime. This week only MASS is being offered at 20% OFF the regular price.

Go HERE to check it out.

Scaling the Squat – Zach Long & Andrew Millett

Having the ability to regress or progress an exercise based on the needs and ability level of an athlete/client is a skill that any fitness professional should strive to have.

This is never more apparent than when coaching the squat.

The phrase “it’s not so much about contraindicated exercises as it is about contraindicated lifters” never sings to high than in this article.

I can’t wait to read the rest of the series.

Formation Strength – Amanda Wheeler & Lori Lindsey

This is a newly minted website by two (more) coaches I respect a ton…Lori Lindsey and Amanda Wheeler.

It’s a site dedicated to former athletes and women and strives to articulate a message that goes against the status quo directed towards much of female fitness.

I encourage you to check it out.

Social Media Shenanigans

Twitter

Instagram

Gratuitous cute Julian pic of the century. Sorry, I’m biased.

A post shared by Tony Gentilcore (@tonygentilcore) on

CategoriesUncategorized

MASS Appeal: Greg Nuckols and Monthly Applications in Strength Sport

Greg Nuckols was nice enough to stop by and talk shop about MASS – Monthly Application in Strength Sport – his new monthly resource that just became available today.

An athlete or coach who knows and truly understands the latest research has a huge advantage over his or her’s competitors. MASS is a shortcut that earmarks all the greatest and most recent research and is curated by some of the most respected coaches out there – Greg, Eric Helms, and Mike Zourdos.

Coaches who actually, you know, lift weights.

Greg offers some great insights below. Enjoy.

Copyright: flybird163 / 123RF Stock Photo

 

TG: Who’s geekier: you, Eric (Helms), Mike (Zourdos), or Gilbert and Lewis from “Revenge of the Nerds?”

GN: I’d say they’re geekier, but we’re nerdier.  It’s an important distinction.  Basically, nerds are geeks who are actually really good at whatever they nerd/geek out about.  We kick more ass than they do.

TG: What was the impetus behind starting MASS? Also, what do you feel separates it from other research reviews out there?

GN: It was the logical solution to a set of problems we saw:

#1 – Most people are still quite uninformed about the science behind hypertrophy, strength development, and body composition. We’d never argue that science is inherently better than in-the-trenches experience, but we think science and experience work together much better than having either in isolation.

#2 – A lot of people who try to communicate science to the masses do so poorly.  This can take several forms.

A lot of people just read the abstract, which is generally incomplete or misleading.

Some people read the full text, but can’t digest studies well enough to spot some of their bigger (and more important) details – stuff like methodology, the tools used to take measurements, or the statistical analysis can dramatically alter what you can take away from a study, but those things are often glossed over.

Finally, there’s the issue of contextualization and communication.  Simply understanding a study doesn’t guarantee that you’ll be able to get the results and practical takeaways across to the reader, and it doesn’t guarantee that you’ll know how the findings can fit into day-to-day practice if you don’t actually have any coaching experience.

#3 – Trying to keep up with the research on your own can be absolutely overwhelming.

There are at least 50-60 journals that publish research that’s relevant to us at least semi-frequently, and they churn out 1000+ articles per month.  Going through all those journals, picking out the relevant studies, and reading all of them takes me (conservatively) 40-50 hours per month.

Note From TG: The only way you’d get me to spend 40-50 hours per month reading research is this:

After that whole process, there are generally fewer than 10 new studies that materially affect day-to-day practice for strength and physique athletes/coaches, but it takes a ton of back-end work to track them all down.

Once those pieces came together, starting MASS (Monthly Applications in Strength Sport) was a no-brainer.  It gets science out to the masses in a clear, understandable format, and it saves people massive amounts of time and money (journal access isn’t cheap, after all).

We’re different from other research reviews in two major ways:  scope and presentation.

Scope is probably the most important distinction.  MASS focuses solely on science that’s relevant to strength and physique athletes. It’s not for people focused on general health. It’s not for S&C coaches or team sport athletes. It’s not for rehab professionals.

If your primary goal is to pick up heavy things, get jacked, or improve your body composition (or you train people with those goals), MASS is for you. 

Since we have such a relatively narrow focus, we do the best job providing information that’s highly useful and relevant for that population.

With regards to presentation, we have a mix of written and video content, depending on what a given research topic best lends itself to, whereas the other reviews I’m aware of are solely written.  We also have mobile-friendly versions of all of our articles, which is helpful for people trying to read MASS on the go with their mobile device.

TG: How much of a balancing act is there between being an “evidence-based coach” and respecting research and anecdotal experience? Is there a balancing act? In other words: Is there a percentage breakdown between how much we should base our training/program design/methodologies off research and how much of it comes from “feel” and anecdotal shenanigans?

GN: There’ll always be a mix.

Scientific research is the best tool we have to tell us what works better or worse on average for a given population, and it’s also the only tool we have for discovering the physiological underpinnings of training practice (not just “what” works, but “why” it works).

With that in mind, science helps give you a fantastic starting point for your own training or coaching, and it helps you avoid a lot of nonsense fads because understanding physiology helps tune your bullshit detector.

After you use the research findings as a starting point, you always need to do some self-experimentation and troubleshooting to optimize your approach for yourself or your clients, because what works best on average may not be what works best for each individual.

Understanding the basic physiology helps guide that troubleshooting as well, though, by helping you understand what tweaks are more or less likely to be helpful.

TG: What are you favorite, most referenced, or “go to”strength & conditioning studies of all time? 

There are too many to list!  Here are a few I find myself referring to a lot, though:

A meta-analysis of periodized versus nonperiodized strength and power training programs

The role of FFM accumulation and skeletal muscle architecture in powerlifting performance

Effect of squat depth and barbell load on relative muscular effort in squatting

A three-dimensional biomechanical analysis of sumo and conventional style deadlift

MASS Spread: I.e., what an issue looks like on the inside.

TG: Any studies you feel people use or gravitate towards that are complete BS or bunk?

GN: There’s a decent amount of supplement research I’m pretty distrustful of.

When a supplement is independently tested in a bunch of different labs and shows pretty “meh” results, and then it’s tested in a study funded by the patent holder and it suddenly looks like a legal replacement to steroids…I get skeptical.

TG: Okay, short and sweet: why should people consider MASS. How will it help them?

GN: If you’re already sold on the value of keeping up with scientific research, MASS will save you a massive amount of time and dig into the research that’s relevant to you in a lot more depth than you’ll find elsewhere.

Since all three of us are athletes and coaches as well, we know what sort of information you’re looking for, and what will directly improve your results or the results of your clients.

How to Get MASS

I gotta be honest: Greg sent me the first copy of MASS a few weeks ago and it’s really, really, really good.

I hate reading research.

I’d rather do any of the following than peruse PubMed on a Friday night:

  • Light my face on fire.
  • Go to a One Direction concert.
  • Talk about my feelings.

Greg, Eric, and Mike have done the industry a solid by putting together this amazing resource that will not only help you stay sharp and on top of the most recent research…..

……but you’ll save a TON of time to boot.

The initial launch of MASS starts today (5/1) and runs through this Friday. Here are the introductory prices:

  • $25/month for monthly
  • $249/year for yearly
  • $799/lifetime (one-time purchase)

These prices will go up 20% after this week. It’s a steal for the amount of information you’re getting.

—> Get MASS <—

Categoriescoaching Corrective Exercise Exercise Technique

Exercises You Should Be Doing: Off-Bench DB Press

It’s been a few weeks since I’ve graced the internet with a new (to you) exercise, so lets jump in:

Copyright: maximkostenko / 123RF Stock Photo

 

Any bench-pressing variation can be a double-edged sword. On one hand the advantages are numerous:

  • Builds upper body strength.
  • Pecification of pecs.
  • And that’s pretty much it.

So maybe not as numerous as I thought. But there’s no denying the importance of horizontal pressing movements (barbells, dumbbells, people, etc) with regards to building and developing a well-rounded physique and/or athlete.

To their detriment, however, some people take the “well-rounded physique” idea to the extreme and often perform waaaaaaaaaay more pressing movements compared to anything else. Just walk into any commercial gym (literally, any one, just pick), and try sit there for more than five minutes and not see someone start to bench press.

It’s impossible.5

As a result we often see an uptick in shoulder ouchies due to muscular imbalances (over-developed pecs compared to under-developed upper back muscles) and wonky scapular mechanics.

The latter is not an absolute: You’ll often find shoulder blades that are “glued” together or stuck in downward rotation in people who bench a lot. This is good thing in that you WANT the shoulders to be retracted and depressed in order to move a lot of weight.

It can be bad in that you still should be able to “access” upward rotation, protraction, and all the other motions the scapulae are designed to perform in order to keep the shoulders healthy.

Unfortunately, this isn’t the case for many people.

Off-Bench DB Press

 

Who Did I Steal It From: Vin Diesel.6

What Does It Do: Pressing variations involving a bench are open chain and don’t allow the shoulder blades to move. As noted above: this is fine. In order to heave a significant weight off your chest you need to set a stable base. And in order to do so it’s crucial to retract and depress the shoulder blades.

The thing is, over time, this can produce less than stellar scapular mechanics and result in shoulder pain or discomfort.

The scapulae (shoulder blades) need to be able to move.

This variation allows such a thing to happen.

Not only is the shoulder blade now able to move through a more diverse ROM, but this exercise, too, is a great rotary stability exercise (you have to fire your core musculature to maintain a straight torso as to not fall off the bench) in addition to nudging a bit more glute activation.

Key Coaching Cues: There’s not much to it. Lie on bench and scoot over to one side or the other so that the shoulder blade of the pressing arm is off the bench.

And then, you press.

Try to avoid lowering the DB so low that your shoulder “rolls” forward. Also, I like to cue a bit of a PLUS or protraction movement at the top.

Bonus Tip: Make a fist with your free hand to aid in developing even more full-body tension.

Perform 8-12 repetitions and then switch.

Wrap Up

Will this movement help you press 300 lbs? No.

But it will help keep your shoulders healthy in the long-run, and I see no harm in peppering it into programs sporadically just to remind trainees/athletes that it’s okay to let their shoulder blades move and breath a little bit.

Moreover, you know and I know that when someone’s shoulder hurts and you tell someone to stop pressing, that they’re likely going to be an a-hole an press anyways. At least with this variation you can help keep them sane and still press while addressing all the other things they may need to be working on to solve the issue(s).

CategoriesUncategorized

Two Upcoming Speaking Engagements

Wanted to update everyone one two speaking engagements I have coming up. If either of the two happen to be in your neck of the woods, you should totally come. I’m cool.

Copyright: ake1150 / 123RF Stock Photo

 

1. Advanced Performance Coaching Seminar – Palmer, MA

Date: Saturday, May 13th, 2017

Where: AP Academy, Palmer, MA

Speakers/Presentations:

Pamela Proulx (Baystate Rehabilitation) – Dynamic Stretching

Austin Wasserman (AB Athletic Development) – The Negative Step in Sports

Nick Esposito (AB Athletic Development) – Training Today’s Youth Athlete

Tony Gentilcore (CORE) – Why It’s Still a Travesty Shakespeare in Love Won Best Picture Over Saving Private at the 1998 Academy Awards The Deadlift

Scott Leech (Merrimack College) – Programming Around Culture in Collegiate Athletics

Michelle Boland (Northeastern University) – Stress & Adaptation – The Central Role of the Brain

NOTE: I’m slated to speak right after lunch (you know, when pretty much everyone is in a state of insulin coma and has about ten minutes before they fall asleep) so the Vegas has the over/under of 11 f-bombs within the first 15 minutes of my talk.

2) Strong Body-Strong Mind Workshop – Toronto, Ontario, Canada

 

Lisa and I had the pleasure to presenting this workshop twice last year in both Austin, TX and London. We’re excited to be coming to Toronto, which, coincidentally, will be Julian’s first plane ride.

It’s a quickie, only 75 or so minutes, so it shouldn’t be too bad. I hope.

In short I’ll take part of the day and speak to things like program design, assessment, and how you can pwn anyone who makes the argument that deadlifts will destroy everyone’s backs/spines.

Lisa, to her credit, offers the more unique aspect of the workshop and something I feel is an underserved topic in our industry: how to help foster mindset strategies with your clients and build more competency and autonomy.

Categoriesmuscle growth Strength Training

It’s Not Just About the Weight…

In today’s guest post, regular contributor and resident Texan badass, Shane McLean, explains why the way to get bigger, faster, stronger isn’t to only put more weight on the bar.

Don’t get me wrong, it helps (and would be a nice starting point for some people)….but it’s not the only way.

Shane shares some examples below. Enjoy.

Copyright: jtrillol / 123RF Stock Photo

 

It’s Not Just About the Weight…

Progress in the weight room is much like life. It’s never in a straight line.

When you first started out on this lifting journey, progress (mostly likely) came easily and slapping more plates on the bar was second nature. You’d also look in the mirror, strike a pose and realize you’d gotten a little sexier.

Ah yes, those were the days.

As you move further along in this journey, the newbie gains start to wear off and it becomes more of a struggle to get bigger, faster and stronger.

When this started happening to me, I thought I was doing something wrong. I would workout harder and longer and would hop from program to program hoping to regain the gains.

But all I got was….

After some trial and error and having the benefit of some world class coaching, (hint hint Tony) I realized that changing a few variables was just the kick start I needed.

The following techniques have been around longer than you and me (and I’ve been around for a while) because they work. It’s not as sexy as twisting yourself into a pretzel or squatting on a Bosu ball, but your gains will thank you.

I’m bringing flexing back. The Bodybuilders don’t know how act.

1) Cluster Sets

I first came across cluster sets in Eric Cressey’s Maximum Strength program. After doing these for the first time, I felt like JJ Watt had taken me out. Ouch was an understatement.

Cluster sets involve inserting a short 10-second rest within a straight set which enables you to lift more weight without having to reduce volume. With a typical straight set, you lift the weight for a certain amount of reps and then put it down.

But with cluster sets, you’ll work with your 5 RM, lift it twice, rest for 10 seconds and complete 3 more 2 rep mini sets with 10 seconds of rest between each. You’ll do 4-5 total sets like this, which adds up to 40 reps with a 5RM weight.

Cluster sets work best with compound movements that don’t require a lot of set up time. For instance, barbell bench press variations, chin ups, barbell row variations or the Humble Goblet Squat.

For example:

1A. Flat barbell bench press (4 x 2) mini sets with 10 seconds of rest between – 5 sets

1B. Weighted chin up (4 x 2) mini sets with 10 seconds of rest between – 5 sets

A Little Sumthin on Bench Press Set-Up

 

And, I Little Sumthin on Chin-Ups

 

2) Pauses

Unless you’ve had your head in the sand for the past few years you should know the three main triggers for muscle hypertrophy are mechanical tension, metabolic stress and muscle damage.

If you want to geek out and get more in depth with this topic, click here.

Adding a pause in your lifts covers these bases, if somewhat brutally. But lifting weights isn’t meant to tickle and pausing while the working muscle is under tension will test you in ways that you’ve never thought possible.

Which is another way of saying they suck. ?

Pauses work best with compound lifts like deadlifts, squats, presses and rows but can also used for isolation exercises (Bicep curls, anyone?) to bring up a lagging muscle group.

Pauses can work on weaknesses, such as being slow off the floor when deadlifting or getting into a good squat position. Because if you’re struggling with certain positions within your lift, it helps to spend more time there, not less.

 

If you plan on using this technique, a 2- 3 second pause with a load between 60-80% 1 RM and lifting between 5- 10 reps works well. However, please feel free to experiment if you’re feeling particularly sadistic.

 

3) Every Minute on the Minute (EMOM) Sets for Strength

This method is synonymous with metabolic training and workout finishers at the end of a training.

Starting a set every minute on the minute holds you accountable for work you do in a certain period.

However, if you dare, they can be used for strength also because strength is a skill that needs to be practiced and this method allows you to spend some quality time under the bar not at the bar. ?

Load a barbell with 90% 1 RM for lifts such as squats, deadlifts, presses or pulls. Set the stopwatch for anywhere between 10 – 20 minutes and do one rep every minute on the minute.

This will help you hone your technique and get stronger and better conditioned.

However, this is neurologically demanding and should be done with only one lift per workout. This is best done periodically to shake things up and to bust through plateaus. Please enter at your own risk.

Wrapping Up

You don’t need to throw the baby out with the bathwater when your progress stalls. Just adding some small changes to the basics will have you flexing, smiling and loving the mirror again.

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

Stuff to Read While You’re Pretending to Work: 4/21/17

The baby’s asleep, the baby’s asleep!

Okay, I have anywhere from 30-whateverthefuck minutes to get this written. Lets go.

Copyright: wamsler / 123RF Stock Photo

 

Check This Stuff Out First

1) Strong Body-Strong Mind – Toronto

Lisa and I are happy to announce we’re bringing back our Strong Body-Strong Mind workshop.

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

In a nutshell I speak to a little assessment talk, program design, and breaking down technique on a few common lifts such as the squat, deadlift, get-up, and blindfolded chainsaw juggling, and Lisa speaks to more of the mindset side of the equation and how we can help build better rapport and “buy in” with our clients/athletes.

For more information and to sign up, please 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.

3) MASS – Monthly Applications in Strength Sports

I was sent an advance copy of MASS last week and it’s stellar stuff.

It’s a monthly research review specifically curated for strength and physique athletes, coaches, and enthusiasts. Every issue of MASS is created by Greg Nuckols, Eric Helms, and Mike Zourdos.

I hate reading research. I can think of a number of things I’d rather do – wash my face with broken glass, go to a One Direction concert, talk about my feelings with my wife, so on and so forth. I’m not kidding, I hate it.

This is the perfect way for me to stay on top of the game without making my brain hurt: have other smart people I respect a ton break things down and interpret things for me….;o)

Greg, Eric, and Mike are giving away the first issue FREE. You know, to suck you in. But trust me: it’s worth it (I mean, it’s free). After the fact it will still be a very reasonably priced continuing education resource for all fitness professionals.

Check it out….HERE.

Stuff to Read While You’re Pretending to Work

Hip Flexor Tightness: The Most Common Error in Stretching – Dave Tilley

My head hurt from shaking in agreement so much while reading this article. This is something I harp all…the…time with clients/athletes and even when I speak to fitness professionals on the topic.

You (likely) don’t have “tight” hip flexors. And, how you’re stretching them is only feeding the problem in the first place.

If Your Doctor Doesn’t Work Out, It’s Time For a New One – Lee Boyce

I wish this dreamboat was my doctor…..;o)

This is a message I can get behind.

The health/wellness industry is all about being more REACTIVE than PROACTIVE. I get it: much of a doctor’s education is in treating ailments with medicine and not with the iron, and that’s cool. But I’d be remiss not to point out we’d likely get people sustained results by educating and nudging them to workout rather than pop pills.

Thanks for writing this Lee.

Wheat Belly Deception: Understanding Wheat, Insulin, and Fat Loss – Adam Bornstein

It’s one of the most popular books on weight loss. But here’s why Wheat Belly is a stomach full of weight-loss deception.

Social Media Shenanigans

Twitter

Instagram

Always a good day at the office when a client hits a PR. Here’s Shukri hitting 355 lbs, and he makes it look easy. I started working with Shukri three months ago and we had to deconstruct his deadlift. His previous PR was 350 lbs, but in his own words it ” would make your eyes bleed.” He liked to pull conventional, but I switched him to modified Sumo as it allowed him to maintain a more upright torso and didn’t require as much upper back strength, a weak link we’ve been working on. With tweaks in hand, we had to revamp his approach starting at 225 lbs. Every week we focused on doing more work. Weird, linear periodization works…? This PR was a legit PR. Solid technique. The road to 400 is within reach.

A post shared by Tony Gentilcore (@tonygentilcore) on

Categoriescoaching personal training

5 Biggest Learning Curves in My First Year as a Coach

We’ve all been there: Year #1 as a coach and all the “deer in headlights” shenanigans it entails. I look back at my first year as a coach and it’s hard not to cringe. I made a lot of mistakes and did a lot of stupid things.

But I also look back with fondness. 

For starters I had more hair back then, but also it was a year or exponential growth as a fitness pro. Many of the lessons learned in that first year were lessons I still carry with me today. And in today’s guest post by UK-based trainer, Jake Hartley, he shares some of his Year 1 experiences that I’m sure many people reading can glean some insight from.

Enjoy!

Copyright: wayoutwest / 123RF Stock Photo

5 Biggest Learning Curves in My First Year as a Coach

What do you think about when you look back at your first year as a coach? Are you shocked at how much more you now know, your progression since then or maybe you even look back with a little bit of regret?

Last year, with my Sports Science degree in my pocket and a head full of ideas, theories and a little bit of nerves, I started my first coaching role at Strength & Performance. Initially, I thought I already knew a good amount to start off with, but as I soon learned, its not all about telling someone what exercises, weight, sets and reps to use.

By the end of the year I can safely say that the experience I gained and lessons I learned have made me a much better coach. I guess this is what all coaches want, to consistently learn and sharpen the sword so that we are in a better place to best help the people that we train.

Some of the S&P gang during one of our warrior nights last year.

Here are my five biggest lessons from last year and hopefully I can provide you with something that will help you become better:

1. Not One Person is the Same

At S&P we usually train in a group setting, so during a session I can be coaching between 2-10 people.

What I quickly realised is that I can’t use the same coaching approach for each and every person.

One guy will just need re-assurance, encouragement and slight guidance. Whilst in the same session you have someone who is new to the programme and needs constant cues on exercise form and answering questions about why we are doing this and not that.

I’m reading a great book at the moment by Brett Bartholomew called “Conscious Coaching” (If you haven’t added it to your collection yet, I highly recommend it) One of the areas the book discusses is how people are different types of archetypes. The strengths and weaknesses, plus how to best connect with these archetypes when you’re coaching them.

I now know that when working with a person for the first time, I need to try and find out which approach they will learn/work best from.

Remember “one size doesn’t fit all”.

With every person that you train, you need to gain their respect and trust, to do that its going to require slightly different methods for each one.

2. Maintain the Thirst for Knowledge

The job is full on.

Don’t get me wrong, its my passion and I wouldn’t change it for anything, but you will have early starts and late finishes. It is stressful and you need to make sure each and every session that you give your clients the best version of you whether its your first session of the day or your very last.

But despite all these demands, you have to make time for learning new things and developing your knowledge base.

Want to know the good thing? I think its easier than ever!

Living in the UK, a lot of the coaches I look up to are based in America, so getting to a workshop or a course isn’t as simple as I’d like.

Don’t get me wrong, you can’t beat actually attending a seminar or a workshop, I managed to complete the CPPS Level 1 Certification by Joe DeFranco and Jim Smith last year which was a massive help to me.

However, these days there is so much quality information on a range of topics on the internet. Want to know the best part?

Most of it is free.

I’ve developed a lot of great sources which I read/listen/watch weekly.

We all learn differently, if you know you’re someone who prefers hearing information rather than reading it than find more podcasts to learn from. Similarly if you’re someone who loves watching how people coach/train rather than listening about it, subscribe to some good quality YouTube channels.

I’m someone who doesn’t generally have a preference so for every article I read from places like EliteFTS.com and Juggernaut, I’ll probably watch a video from MobilityWOD or Gary Vaynerchuk. Make sure you develop your own set of websites, podcasts and YouTube channels to make sure you keep pushing your knowledge base to the next level.

Develop your learning resources and don’t just think about training. Gary Vee is my go to man for motivation.

3. My Favourite Quote for Clients

“Show me a man who cannot bother to do little things and I’ll show you a man who cannot be trusted to do big things.” – Lawrence D.Bell

This quote came up on my Twitter feed a few weeks back and I think it perfectly sums up people who want the most advanced methods of training and nutrition before they have even done the simple things.

As a coach you will work with people who feel they’re more advanced than they are. You’ll have people who haven’t trained for years and have done nothing but eat microwave meals since college who will want the most advanced programs despite being unable to perform a bodyweight squat.

Whenever I see something like that it makes me want to do my best Farooq impression from back in the day, “Damm!” (How cool was WWE back then!?) before I go over and correct them.

People need to build the advanced methods of training and nutrition on an ALREADY STABLE base of the basics.

For every person who is benching, squatting and deadlifting a lot of weight, they will have learnt how to do the fundamentals (press ups, bodyweight squat and hip hinge) before hand. Without this base, your structure is going to come falling down sooner rather than later.

As a coach it is our role to ensure that each client is educated and takes the logical steps necessary to help them get closer towards their goal.

Yes it may be cool to have your client doing a load of fancy looking exercises along with an in-depth nutrition plan. But, having them do a programme based on the fundamental movement patterns along with having them eat enough protein, drink enough water etc may be better suited to they’re current status and ability.

4. Some of Your Best Results Aren’t Going to be Six Packs

Getting people the aesthetic goals such as bigger arms or that sculpted six pack are very impressive. But sometimes the best results you get with people are the ones you necessarily don’t see.

We work with a range of people on a daily basis, going from people who have never trained before to MMA athletes. This means that each person’s goals or reason for coming to us is going to differ. Some of the best things I heard last year is when people say they can now play with they’re kids on the park without getting out of breath.

As I said aesthetic results are great, but when somebody can now spend more quality time with their children for example it feels great to have played a part in that.

It sounds like a simple thing, but when you hear of results like that or how they can now walk up the stairs without getting out of breath, its just as good a feeling as somebody getting great aesthetic results.

At first, I often felt frustrated or upset that not every client that we train was getting results. But, you quickly learn that by celebrating the different types of achievements that people collect can be great for your mindset.

5. You’re More Than a Coach to These People

For some clients you’ll just be the person who writes the programme and tells them how to perform exercises etc. To other people you’re a source of inspiration or somebody they can lean on during tough times.

First and foremost, I have to be someone who sets the standard for the clients to look up to and follow. I had spells last year where I didn’t train (I honestly couldn’t tell you why) and as a result, inside I just felt like I wasn’t as good as a coach.

This year my trainings on fire, I’m eating well, I’m pushing my self-development and as a result, I feel my coaching is at a decent level (I’m always horrendously harsh on myself!).

As well as setting the standard to the clients, I now realise just how many roles that this job entails. I can go from advising somebody on how to improve their nutrition to speaking to somebody about how bad their day has been and trying to lift them up and get them in a good place.

Don’t just try and be great with the training side of coaching, also be a great person to the people who trust in you. You can be a big difference in these peoples lives and thats not to be under estimated.

About the Author

Jake Hartley is a BSc CPPS certified strength and conditioning coach at Strength and Performance in the UK.

When he isn’t working he enjoys trying to become a better than average powerlifter, holds the UK record for most chocolate milk consumed in one year and listening to the best slow jams the RnB industry has to offer
Any questions that you require an answer to help you in the gym, feel free to e-mail him at jake@strengthandperformance.co.uk
Categoriesbusiness rant

Porcelain Post: Why I Don’t Charge People Money to Observe or Shadow Me For a Day

NOTE: the term “Porcelain Post” first came to fruition last year from an email exchange between Brian Patrick Murphy and Pete Dupuis. Without getting into the specifics, it describes a post that can be read in the same time it takes you to go #2. 

Huh, I guess that was more specific than I thought.

Either way, the objective, I hope, is to still provide actionable content.

Enjoy.

I don’t charge people money to shadow, observe, or otherwise come hang out with me for a day. I understand why some coaches may choose to do so, I guess, but for me it’s not my cup of tea.

A few weeks ago I had a woman reach out and pre-pay for an assessment.7

However, she didn’t want an assessment. All she wanted was to come into CORE for a few hours, observe, maybe ask a few questions, and I suspect listen to some sick techno beats.

Here’s the email she sent:

“Hi Tony! I’m getting ready to book an initial session with you but I wanted to give you a heads up that I just want to come by and chat. It’s for networking not training. I’m a fan and since I now live close by, just wanted to say hello! :)”

It was a Ron Burgundy moment for me for sure:

via GIPHY

While it was very thoughtful and respectful of her to do so (and definitely made my head a few notches bigger), I immediately refunded her her money.

I refuse to charge people money to come to CORE to observe or shadow for a day. It’s an ideology I adopted from my years at Cressey Sports Performance.

This isn’t to talk smack towards or look down upon those coaches or facilities who choose to do so – it’s their prerogative. However, a common “defense” I hear of WHY some coaches/facilities charge money for others to come observe is due to “trade secrets” or for “proprietary reasons.”

Come on, really?

You think you’re that innovative and that special that what you’re doing is completely foreign to the rest of the industry?

Trust me: Unless you’ve somehow managed to crack the space-time continuum or figured out a way to keep kipping pull-ups from not making my corneas perpetually bleed, what you’re doing at your fancy schmancy gym isn’t that special or unique.

Someone’s been doing what you’re doing long before you graced the world with your version of contrast sets.

Moreover, and this is purely my own experience, I have never lost clients by allowing other coaches to come in and talk shop. I don’t view them as competition with some nefarious agenda to fleece my clients from me.

Don’t get me wrong, I know I’m a good coach, and for some clients it’s about learning my super secret 5-point death touch deadlift technique fixer-upper method. But if I’m going to keep it real: I also know the bulk of people who continually work with me do so because I’m not a dick and am generally a pleasant human being to be around.

It’s one thing to charge $$ for a mentorship or workshop where information is exchanged and there’s an expectation of service. However, to charge people to stand on the side, out of the way, silently, with their notebooks in hand, maybe asking a question or two (or god forbid, three)?

Mmm, I don’t get it.

I don’t know, I just feel it’s the least I can do to pay it forward and allow other colleagues to come in and observe what I do. It’s an honor, actually, anyone would want to stop by and debate best He-Man characters hang out with me for a few hours. I have nothing to hide. And, honestly, business is still good.

HINT: bring donuts….;o)

My intention isn’t to come across as some hoity-toity, superior-than-thou a-hole. I have no doubts some coaches have legitimate reasons for charging people to come in to observe for a day. However, I can’t help but think there’s a subtle lack of “feel” out there.

Just my two cents.

No, but seriously, bring donuts.8

Strength coach, Meg Julian, stopped by CORE this past weekend. She nailed it.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 4/14/17

Lets get right to the chase shall we?

Copyright: urfingus / 123RF Stock Photo

 

Stuff to Check Out Before You Read Stuff

1.  The Cutest Pic Ever. EVER!

After a hectic travel schedule the past two weeks it’s been a comedy of errors in trying to catch up on work, emails, programs, articles to write, sleep.

I had every intention of writing more content for the site this week, but life got in in the way. Namely, this little Gremlin:

But how can I be mad at that?

So freakin cute.9

2) Strong Body-Strong Mind – Toronto

Lisa and I are happy to announce we’re bringing back our Strong Body-Strong Mind workshop.

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

In a nutshell I speak to a little assessment talk, program design, and breaking down technique on a few common lifts such as the squat, deadlift, get-up, and blindfolded chainsaw juggling, and Lisa speaks to more of the mindset side of the equation and how we can help build better rapport and “buy in” with our clients/athletes.

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

3) 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 While You’re Pretending to Work

How to Build a Stubborn-Ass Muscle – T-Nation

Calves, traps, pecs, tibilias anterior, we all have stubborn areas of our bodies we’d like to make more jacked.

In this compilation article I was fortunate enough to help contribute to, seven amazing coaches chime in on how they were able to bust through a growth or strength plateau.

Flat vs. Round Back Deadlift – Adam Pine

Adam is one of the best deadlifters I have ever seen in person. He knows a thing or two about picking things up off the ground. I enjoyed this article/video; especially the part breaking down advantages/disadvantages of flat vs. round back deadlifts.

The Easiest Nutrition Fix for Fat Loss – Ashleigh Kast

I like to keep things simple.

This is simple.

Social Media Shenanigans

Twitter

Instagram

Lisa representing her Cut the S#!t Get Fit tshirt courtesy of @rafmatuszewski. No surprise, she busts it out on bench day.

A post shared by Tony Gentilcore (@tonygentilcore) on