CategoriesProgram Design Rehab/Prehab Strength Training Uncategorized

My Top Shoulder Training Tips Part II

If you missed Part I of Dr. Licameli’s guest post, you can check it out HERE. Now, you could read today’s post and get the gist of what was said yesterday, but you run the risk of missing out on some nitty-gritty details.

Kinda like watching Blade Runner 2049.

You could watch it without watching the original, but you’re missing out on some important context.

Copyright: xmee / 123RF Stock Photo

 

*** This is the part where’d you know what points 1-4 were all about.

5) Don’t Push Through Pain…Not All The Time, Anyway

There is good pizza and there is bad pizza. There is good pain and there is bad pain. Differentiating the difference is of utmost importance when training the shoulders.

We’re not talking about delayed onset muscle soreness (DOMS), which is felt 1-2 days after training.

We’re talking about pain during training.

What follows are some guidelines to help you navigate your way through pain.

KEEP IN MIND, THESE ARE GENERAL GUIDELINES. IF YOU HAVE PAIN, BE SURE TO SEE A QUALIFIED HEALTHCARE PRACTITIONER!

I stress finding a qualified healthcare practitioner. A qualified healthcare practitioner will explain all of this, in addition to providing several options to keep you training while recovering from injury.

Let’s face it…not all physical therapists have spent much time under a bar. Some have spent time at the bar or even at barre class, but many have no experience or expertise in weight lifting or bodybuilding. You deserve your goals to be taken seriously. You deserve more than things like, “stop squatting for 4 weeks” and standing internal and external rotation with a band to “strengthen” the rotator cuff…or is it rotator cup…no, it’s rotary cuff…rotary club!

That’s it.

Characteristics of good pain:

-How Does It Feel?: Muscle burn; usually symmetrical right to left.

-Onset: Gradually increases as the set progresses.

-When Does It Stop?: At the completion of a set.

Characteristics of bad pain:

-How Does It Feel?: Sharp, numb, tingling; intensity may be asymmetrical right to left.

-Onset: Quickly; may be felt after only the first few reps

-When Does It Stop?: Days, weeks, months…; stays well after the set is completed, however may also end at the completion of a set.

If you find yourself experiencing bad pain, it may not be the end of the world. Bruce Lee also said, “Be like water.”

Water has the flexibility to take the shape of whatever container it is placed in, while still maintaining its identity…water.

In a similar way, our training can be modified without losing its identity or effectiveness. Try to modify your training. Sharp pain when pressing overhead with a barbell? Try a landmine press. Unable to perform a reverse flye? Try a face pull. Keeping the same exercises and modifying training volume may also do the trick.

 

6) Don’t Overdo It With The Classic “Rehabilitation” And “Injury Prevention” Exercises. There Are Hidden Benefits In Some Classic Movements.

It is no one’s fault but our own that, as a profession, physical therapy has a certain reputation when it comes to injury and injury prevention. The misconception is that in order to reduce pain or prevent injury, a hefty dose of classic “rehabilitation” exercises need to be added into an already packed training regimen.

For me, and many out there like me, gone are the days of separating “therapeutic exercise” from “regular training.” Say goodbye to blocking off a half hour pre and post workout to foam roll and perform straight leg raises and clamshells. If you look closely, you can find what you need for healthy shoulders right there in your existing training routine. Here are some examples:

Face Pull: Trains scapular retraction and external rotation. Great for scapular stability, rotator cuff strengthening, and balancing out internal vs. external rotation.

Farmer Carry/Overhead Carry: Excellent way to train postural, scapular, and global rotator cuff stability, not to mention full body/core strength.

 

Plank on Ball with Protraction and/or the Ab Wheel: Great way to dynamically train serratus anterior, core stability, and scapular stability.

 

Plank with Band Around Wrists with Protraction: Great way to train external rotation as well as dynamically train serratus anterior, core stability, and scapular stability

Landmine Press: With proper scapular movement (more on this to come), this is an excellent exercise to dynamically strengthen serratus anterior and improve scapular neuromuscular control.

 

Pull-up/Pull-down: With proper scapular depression at the initiation of the pull, this is a fantastic exercise to target the lower traps, which play a key role in scapulohumeral mechanics. Full range of motion and a long eccentric will also help lengthen the lats, which can limit shoulder mobility.

 

Squats/Deadlifts: Train “shoulder packing” position. A proper warm-up prior to these lifts will also include thoracic mobility work.

Seek out experts like Tony Gentilcore (obviously), Andrew Millett, John Rusin, Jeff Cavaliere, Quinn Henoc, Mike Reinold, Mike Robertson, Eric Cressey, Dean Somerset, Zach Long, Joel Seedman, Ryan DeBell, Teddy Willsey, and many more.

But if you have pain, GO SEE A QUALIFIED HEALTHCARE PRACTITIONER FIRST!

7) Symmetry…Don’t Forget External Rotation and Thoracic Mobility

As previously mentioned, weightlifters tend to be very “internal rotation dominant,” and for good reason.

Let’s look at the muscles that internally rotate the shoulder.

Just to name a few: pec major, lats, subscapularis, teres major, front deltoid.

Let’s take a look at the muscles that externally rotate the shoulder: infraspinatus, rear deltoid, teres minor.

The muscles that internally rotate the shoulder are of greater number and greater size (the pecs and lats are two of the strongest muscles of the upper body). The external rotators are less in number and much smaller. Give those external rotators a fighting chance to create some balance! Don’t neglect them!

It’s important to note that just performing an equal amount of presses and rows/pull-downs will not improve shoulder rotation symmetry because, as previously mentioned, both the pecs and the lats internally rotate the shoulder. So even though pull-downs and rows are “back” exercises, they still train the lats and therefore still train internal rotation.

Some of my favorite exercises to train external rotation are face pulls, W raises/pulls, reverse flyes with external rotation bias, wall slides with a band, and planks with a band around the wrists.

 

Adequate thoracic mobility is crucial to optimal shoulder function. If the scapulae are the foundation of the shoulder, the thoracic spine is the ground on which the foundation is built.

Thoracic mobility should be included in almost every warm-up, regardless of the body part being trained. One of my favorite thoracic mobility exercises is a kneeling protraction sit-back into a lat stretch with deep breathing. Be sure to check out this video of a sample lower body warm-up routine that includes this exercise.

 

8) Don’t Pin Down The Scapulae

It happens all the time.

An idea comes out and soon gets morphed into an extreme.

“Dynamic stretching may be better than static stretching pre-workout” turns into, “Don’t ever do static stretching because it’s a waste of time.”

“Foam rolling may help improve short-term soft tissue restriction and range of motion” turns into “I have to foam roll for 30 min when I wake up as well as pre workout, post workout, and before bed in order to break up adhesions and prevent injury.”

The idea of “shoulders down and back” seems to have experienced a similar course. Yes, keeping the shoulders in a retracted and depressed position with a properly extended thoracic spine will place the muscles, nerves, and joints in a structurally advantageous position as well as open up the subacromial space by about 30%. It also allows for unrestricted overhead shoulder range of motion.

However, the scapulae must move, and they must move correctly. The scapula is the base and foundation of the shoulder and dysfunction can most certainly lead to injury.

Note From TG: Check out THIS article I wrote a while back touching on the same topic; in this case how it relates to performing a DB Row correctly.

Generally, the scapula remains relatively stationary during the first 30 degrees of shoulder abduction (lifting the arm out to the side as in a lateral raise), with the movement coming primarily from the glenohumeral joint. As abduction continues past 30 degrees, the scapula begins to move and the glenohumeral joint and scapulothoracic joints move in about a 2:1 ratio.

This means that at 120 degrees of abduction, the glenohumeral joint has contributed about 80 degrees and the scapula has contributed about 40 degrees. If the scapula remains pinned “down and back,” range of motion will be restricted and the glenohumeral joint will be forced to overcompensate. This dysfunction will likely limit performance and increase risk of injury.

In addition to upward rotation, the scapula also needs to protract (glide forward) during both overhead and pulling movements. Serratus anterior is one of the main muscles responsible for protraction as well as for adhering the concave surface of the scapula to the convex surface of the ribcage. Pinning the scapulae down and back is not what we need…we need controlled, scapular motion.

I’m Done

If at least one person benefits from these tips, I have done my job. My hope is that you will keep these tips in mind and reap the benefits of strong, healthy shoulders. You’re putting the work in, now let’s capitalize on it.

About the Author

Nicholas M. Licameli

Doctor of Physical Therapy / Pro Natural Bodybuilder

Youtube: HERE

Instagram: HERE

Facebook: HERE

Every single thing he does, Nick believes in giving himself to others in an attempt to make the world a happier, healthier, and more loving place. He wants to give people the power to change their lives. Bodybuilding and physical therapy serve as ways to carry out that cause. Nick graduated summa cum laude from Ramapo College of New Jersey with his bachelor’s degree in biology, 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, and has earned professional status in natural bodybuilding. His knowledge of sport and exercise biomechanics, movement quality, and the practical application of research combined with personal experience in bodybuilding and nutrition allows him to help people in truly unique ways. Love. Passion. Respect. Humility.   Never an expert. Always a student. Love your journey.

Categoriespersonal training Program Design Strength Training

My Top Shoulder Training Tips Part I

The shoulders (delts) are an area that many trainees wish were bigger. They’re also an area that’s often injured. In today’s guest post by Dr. Nicholas Licameli he discusses and breaks down some of his top training tips for shoulder health and hypertrophy.

Enjoy.

Copyright: xmee / 123RF Stock Photo

 

In order to build a quality and symmetrical physique, all muscle groups must be trained and developed equally. An overdeveloped muscle group can never compensate for an underdeveloped one. That being said, a well-developed set of shoulders, along with a narrow waist, can really enhance a physique and create a nice V-taper.

While the shoulders are one of the most sought after muscles to develop, they also tend to be one of the most stubborn and most commonly injured. Here are my top shoulder training tips to help you on the journey to strong, healthy shoulders.

1) Listen To Your Body

Early in my training career, I remember feeling as if there were some aspects of my training that could not be changed. Compound lifts had to be performed using a barbell only and with heavy, lower rep sets. Dumbbells and lighter/higher rep training were for isolation movements.

For years, I trained in the 6-10 rep range for barbell overhead presses and in the 12-20 rep range for lateral raises, rear deltoid work, and other isolation movements. I never really felt “satisfied” or that “good” fatigue after completing heavy sets of overhead presses.

I eventually took the leap out of my comfort zone and started using dumbbells and a landmine set up for overhead pressing.

What a difference!

 

I felt a connection to my deltoids like never before. The overhead press soon went from one of my least favorite movements to one of my favorites.

I also started to realize that my lighter warm up sets seemed to feel better (even when not taken anywhere near failure) than my heavier working sets. I took another leap and started training the overhead press in the 12-20 rep range and again, I was blown away at how my body responded. Does this mean I completely removed heavy overhead pressing from my training?

Of course not, but I am definitely not afraid of lighter training.

The take home message here is listen to your body.

If heavy barbell training doesn’t quite “click” for your shoulders, don’t be afraid to change it up.

We now know that if hypertrophy is your goal, overall volume (volume = weight lifted x sets x reps) and progressive overload at an appropriate intensity is what matters.

Note From TG: Technically speaking, for muscular hypertrophy three factors take precedence: Mechanical Tension, Metabolic Stress, and Muscle Damage.

For more insights you can’t ask for a better resource than Brad Schoenfeld’s Science and Development of Muscle Hypertrophy.

Hypertrophy can be seen by training with heavy weight and low reps as well as light weight and higher reps. Keep in mind that if your goal is strictly to increase strength on the barbell overhead press, you’re going to have to train the barbell overhead press with heavy loads, as specificity is much more important when it comes to strength.

2) Obey Your Anatomy: The Upright Row and Lateral Raise

The upright row seems to have more controversy surrounding it than Donald Trump administering a flu vaccine to a gluten-free, ketogenic, vegan, transgender circus elephant in captivity while drinking creatine sweetened with aspartame.

Is the traditional “muscle magazine” upright row the safest or most effective exercise to build big, strong, and healthy shoulders?

Probably not.

Can it be modified?

Absolutely.

By nature of the movement, the barbell upright row places the shoulder in resisted internal rotation with elevation. This is a less than optimal and, dare I say, vulnerable position because it narrows the subacromial space, which can increase risk of injury.

Does that mean our shoulders will break on the first rep?

No.

Our bodies are resilient and can handle less than optimal positions, but why risk it if we can find a better way? Need a refresher on what the sub-acromial space is and how narrowing it can lead to injury? Check out Tony’s awesome article right here.

Great alternatives to the barbell upright row are the dumbbell upright row and the face pull.

Face Pull

As mentioned above, the barbell upright row puts us into internal rotation, which narrows the sub-acromial space.

External rotation, however, can be a shoulder’s best friend.

The dumbbell upright row frees up our joints and allows us to externally rotate throughout the movement. The face pull reduces the amount of internal rotation at the bottom of the movement and increases the amount of external rotation at the end of the movement.

Many training routines tend to be abundant in internal rotator strengthening (pecs, lats, etc.) while lacking strengthening for the external rotators (posterior rotator cuff, rear deltoids, etc). Both the dumbbell upright row and face pull involve resisted external rotation, which means they can help balance out a traditional training routine (more on this to come).

Note From TG: Speaking of Face Pulls I am reminded of THIS classic T-Nation.com article by Mike Robertson and Bill Hartman on the topic.

The lateral raise is a staple in most shoulder training routines, however if done incorrectly, can be very similar to the barbell upright row.

By internally rotating at the top of a lateral raise, as if pouring a pitcher of water, the shoulder gets placed into resisted internal rotation with elevation, which we now know is not that great of a position.

Why is that a common cue (even Arnold recommends it!)? Because in order to maximally target the middle deltoid, it needs to be directly in line with the force of gravity and the “pouring-the-pitcher” position accomplishes this.

Middle deltoid is directly in line with the force of gravity (good!), however the shoulder is in internal rotation and elevation (bad!)

Anterior deltoid is directly in line with the force of gravity

Bending forward or lying face down in a bench targets the posterior deltoid because it is directly in line with the force of gravity.

Posterior deltoid is directly in line with the force of gravity

So how do we reduce our risk of injury while still maximizing the force through the middle deltoid?

Simple.

Hinge at our hips and lean forward, just a bit.

The line of gravity has now changed. We’re now able to externally rotate (reversing the pitcher pouring motion) while still placing the middle deltoid in perfect alignment with gravity.

Middle deltoid is directly in line with the force of gravity (good!) AND the shoulder is in external rotation (good!)

For a video demonstration and explanation of this, go HERE.

3) Don’t Overdo It…Pay Attention to Volume

When looking at weekly shoulder volume, don’t forget to account for all of the exercises that involve the shoulders as secondary movers.

Shoulder presses, lateral raises, and reverse flyes are not the only exercises that add to weekly shoulder volume.

The shoulders get worked during exercises like bench presses, rows, dips, and even pull-ups and pull-downs. If you have a volume goal you are trying to hit, be sure to keep this in mind to avoid overtraining and overuse injuries. Remember, more is not better…better is better.

4) Don’t Try To Get Too Creative Just For The Sake Of Novelty

Bruce Lee said,

“I fear not the man who practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.”

Too much variety for the sake of novelty can limit your ability to progress, especially when it comes to shoulder training.

In general, the basic variations of shoulder movements are presses, lateral raises, extension-based movements (face pulls, reverse flyes, etc.), and global stability movements (farmer carries, planks, bird dogs, etc.).

My suggestion would be to find your preferred variations of those movements and perfect, fine tune, overload, and progress them. Yes, change it up every once in a while, but don’t swap out a solid landmine press for a banded, blood flow restricted, single-arm kettlebell press while standing on a BOSU over a pool of sharks with laser beams attached to their heads.

Stay tuned for Part II tomorrow where I offer four more of my top shoulder training tips.

About the Author

Nicholas M. Licameli

Doctor of Physical Therapy / Pro Natural Bodybuilder

Youtube: HERE

Instagram: HERE

Facebook: HERE

Every single thing he does, Nick believes in giving himself to others in an attempt to make the world a happier, healthier, and more loving place. He wants to give people the power to change their lives. Bodybuilding and physical therapy serve as ways to carry out that cause. Nick graduated summa cum laude from Ramapo College of New Jersey with his bachelor’s degree in biology, 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, and has earned professional status in natural bodybuilding. His knowledge of sport and exercise biomechanics, movement quality, and the practical application of research combined with personal experience in bodybuilding and nutrition allows him to help people in truly unique ways. Love. Passion. Respect. Humility.   Never an expert. Always a student. Love your journey.

CategoriesStuff to Read While You're Pretending to Work Uncategorized

Stuff To Read While You’re Pretending To Work: 1/19/18

Man am I in a funk. This has never happened before, but I’m struggling to come up with content to write.

I can’t say for sure, but it “may” have something to do with a soon-to-be one-year old that’s growing more and more mobile by the day.1.

In any case I apologize for my lack of writing prowess. Rest assured I’ll be making a comeback sooner or later.

Onto this week’s list….

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…

1) Mark Fisher Fitness Presents: Motivate & Movement LAB

I’ve had the honor of presenting at two previous iterations of the Motivate & Movement LAB (the brainchild of MFF’s Harold Gibbons) and it’s unequivocally one of the most unique events in the fitness industry.

Think: TED Talk, but with deadlifts and lots of f-bombs.

Anyways, the next LAB is this coming February, and will feature myself, Dan John, Pete Dupuis, my wife (Dr. Lisa Lewis), and several of the MFF coaching staff including Brian Patrick Murphy and Amanda Wheeler.

2) Appearance on the All About Fitness Podcast

Host Pete McCall does a superb job with this podcast and keeps things light and entertaining.

In this episode I discuss my journey towards my 600 lb deadlift.

You can go HERE (Episode 85) or HERE (Episode 85) via iTunes.

3) Postpartum Corrective Exercise Specialist

I’ll go a head and say it: I feel this is one of the single most important courses I have ever taken.

If you train women it behooves you to understand the intricacies surrounding this topic: pelvic floor dysfunction, prolapse, incontinence, etc.

Dr. Sarah Duvall covers everything from assessment/screening to corrective exercise (tons of attention to proper breathing mechanics) to training considerations immediately postpartum (1-4 weeks) onward to a year plus.

What’s more, what I truly dig about Sarah’s approach is that she advocates women to eventually “lift shit to fix shit” (my words, not hers). Sooooo, there’s that.

FYI: Use the coupon code TONYG at checkout for an additional $50 off your purchase.2

Stuff To Read While You’re Pretending To Work

10 Nuggets, Tips and Tricks on Energy System Training – Mike Robertson

Per the usual Mike takes a rather complicated topic and dumbs it down for us peons. I REALLY liked his breakdown on the differences in adaptations between aerobic training and anaerobic, and how it’s the former (aerobic) that will likely help with better progress in the weight-room.

Does It Matter If You Can Deep Squat? – Travis Pollen

The deep squat screen can tell you a lot about a person. It can tell you his or her’s ability to achieve adequate ankle dorsiflexion, as well as much hip mobility, thoracic extension, and shoulder flexion they have.

About the only thing is doesn’t tell you is their favorite installment in the Fast & Furious franchise.

But what does the deep squat really tell us? Travis sheds some light.

Everything You Need to Know About Recovering – Dr. Mike Israetel

Very comprehensive article that covers a litany of popular recovery strategies:

– Those that work well

– Those about which science is uncertain

– Those that don’t seem to work as planned or much at all.

Social Media Shenanigans

Twitter

Instagram

CategoriesFemale Training

One Year Postpartum: Are There Any Special Training Considerations?

The short answer is a resounding yes.

A lot of articles and information directed towards postpartum women cover the initial weeks and months after giving birth. That’s awesome. But what about one year after? Five years?

As Dr. Sarah Duvall, creator of Postpartum Corrective Exercise Specialist, mentions below in today’s guest post: once postpartum, always postpartum.

PCES is an outstanding course, and one I’m currently going through now. It’s only being offered for another week, with a special offer for TG.com readers below.

Enjoy!

Copyright: vadymvdrobot / 123RF Stock Photo

Are there any special considerations for training a woman that is over a year postpartum?

For this question we need to ask ourselves, “does the postpartum period end at an arbitrary time?”

In some cases, yes.

Time does have a positive impact and in other cases, no. So, let’s take a look at when time matters and when it doesn’t.

In the early stages postpartum women are still dealing with excessive ligament laxity that was needed to help get the baby out. Most women notice a decrease in the laxity by 4-6 months postpartum but for those that continue to breastfeed, the laxity can continue well over a year.

This matters because laxity creates instability and increases vulnerability to injury, especially in the pelvic floor.

So, being further along postpartum is a real win for not having to worry about the extra ligament laxity.

Most of the stories I hear from patients about post-delivery prolapse development happen in this one-year window. There is still a chance of women getting prolapse outside this time frame, but thankfully, the chances go down with the recovery time.

Why does this matter?

Women should take it slow getting back into impact exercise that could place an unnecessary strain on the pelvic floor while it’s still healing. (This goes for C-Section ladies as well!)

Incontinence or leaking during exercise is another one of those pesky issues that a significant number of women complain about and we often associate with having a baby. A survey taken among women that experience leaking showed that women with no leaking three months after delivery had a 30% chance of experiencing leaking twelve years later.

This is a significant number!

Now we’re talking about a woman who decides to get in shape and head to the gym and all of a sudden she is experiencing this pelvic floor issue she never had before.

Why does this happen?

I think it’s a breakdown of the system. An accumulative effect, if you will.

When proper steps aren’t taken postpartum to ensure complete pelvic floor recovery, our system can form compensations. Sometimes these compensations can take years to show up. Much like many preventable chronic injuries throughout the body.

The same thing can happen with the core. If 100% of women that go into delivery have a diastasis, then checking for it should be a routine part of any initial visit. Pregnancy pushes women into poor movement patterns.

The large amount of weight in the front causes a posterior weight shift and lengthened abdominals.

Because of this weight shift, women will often end up with tight paraspinals and a hinge point at the T12-L1 junction. This can cause back pain and tightness as well as perpetuating a poor breathing system that prevents complete core recovery.

Along with this weight shift, the baby itself pushes up on the diaphragm continuing to shut down deep breathing. Proper breathing is the foundation for core and pelvic floor recovery.

These postural compensations can stay with women for the rest of their lives unless someone gives them the right corrective exercises to break these patterns. Checking for a diastasis and asking key questions about pelvic floor health should be high on the priority list for a woman at any stage postpartum.

Check out this video for a couple key posture tips that help promote diastasis healing.

 

Bottom line, once a woman is postpartum she is always postpartum.

Being pregnant increases her risk of pelvic floor issues, diastasis and postural changes.

These risks are not limited to the first year or even the first five years postpartum. These are issues that affect many women for the rest of their lives. The good thing is that with a little knowledge we can do something about it. These women can have hope for healing at any stage in life.

Postpartum Corrective Exercise Specialist (Special Offer For TG Readers Only)

I’m not going to beat around the bush, if you’re a fitness professional you should considering taking this course.

It will undoubtedly make you a better coach and better prepare you for the delicate nature of working with women postpartum (which, as Sarah noted, never really ends).

I’ve trained several women through their pregnancies and have obviously trained hundreds after the fact.  I thought I knew what I was doing, and I’ve done okay.

I guess.

This course has helped me immensely and has really shed a spotlight on some coaching/information gaps on my end. I can’t recommend it enough.

Sarah only offers it a handful of times per year and she’s been kind enough to extend it for another week so my readers can take advantage. What’s more, if you use the coupon code TONYG at checkout you’ll get an additional $50 off your order.3

—> Click Here to Save <—

About the Author 

A wife, mom and adventure sports athlete, Sarah is a women’s fitness specialist that takes functional training to a whole new level. In her unique approach to treating patients, she believes in teaching. Fully understanding every aspect of the body is a necessity to complete healing. She integrates functional movement with cutting-edge exercises to bring you results-driven programs for postpartum recovery, with an emphasis on the pelvic floor and abdominals. When she is not hanging off the side of a mountain, Sarah enjoys writing and presenting at http://www.CoreExerciseSolutions.com and figuring out how her patients can continue to pursue their dreams and lead a strong, adventurous life. 

References

Viktrup L, Rortveit G. Risk of stress urinary incontinence twelve years after the first pregnancy and delivery. Obstet Gynecol. 2006 Aug;108(2):248-54.

 

CategoriesExercises You Should Be Doing

Exercises You Should Be Doing: Anchored KB Row

I’ll be the first to admit my brain is a little lackluster. It doesn’t work in the same fashion as other coaches like, say, Ben Bruno, BJ Gaddour, or Meghan Callaway.

I’m often dumbfounded by all the practical (and inventive) ways they’re able to put their own spin on certain exercises and/or methodologies. I’ll watch a video or read an article and immediately think to myself “Well, I guess I’m an idiot for never thinking of that.”

Now, granted, giving credit where it’s due, when it comes to movie quotes or 90’s hip-hop trivia I’d be able to hang with the best of them:

  • What was director Paul Thomas Anderson’s second feature film and is generally considered Mark Wahlburg’s breakthrough role?4
  • What two albums were released on November 9, 1993 and are both considered hip-hop classics? ADDENDUM: These same albums were also the one’s I listened to most as a teenager in my bedroom, alone, not hanging out with chicks, ever. 5

But since we’re currently not hanging out in a bar playing Stump Trivia or on the set of what would arguably be the greatest game show of all-time, lets just chalk things up to me being an exercise comer-upper buffoon.

Today is no different.

Copyright: karmiic / 123RF Stock Photo

 

In today’s iteration of Exercises You Should Be Doing I want to share a row variation I’ve been using a lot with my clients of late and one I think you’ll enjoy as well.

Anchored KB Row

 

Who Did I Steal It From?: Strength coach and co-owner of Ethos Fitness + Performance, Jessica Schour.

What Does It Do?: Jessica is a local coach here in Boston who reached out to me late last summer to help her with some programming/coaching.

She’s been working with me for several months on her barbell lifts and around month two or three we had the following interaction.

Me: “Here’s your program.”

Jessica (37 minutes later): “What’s this?” [Points to whatever single-arm row variation I had originally written down.]

Me: “Oh, that’s The-Most-Perfectly-Implemented-Variation-Of-a-DB-Row-Ever-Written-Into-a-Program .” [<— not the actual name].

Jessica: “Naw, fuck that, I’ll do these instead.” [Proceeds to perform KB Anchored Rows].

Me:

via GIPHY

Okay, that’s not exactly how things went down.

In reality I think what ended up happening was Jessica was like “hey, I’ve been using these lately and really like them. What do you think?”

So, here’s what I think:

1. They’re a superb upper back/lat exercise. I’ve always liked “deadstart” or “deadstop” variations because:

  • They help to “standardize” the exercise: Everyone has to start and stop at a given point.
  • I like the subtle “reach” involved with the bottom portion of the lift. This helps aide better scapular mechanics/movement (shoulder blades moving around the rib cage and not stuck in place glued together the entire time).
  • The fact one KB stays “anchored” on the floor at all times helps to keep people a little more honest and prevent too much body-english from coming into play.

2. The set-up very much mimics the deadlift. To that end I think this is a great accessory movement for anyone A) has a weak upper back and B) has trouble with too much rounding of the upper back during their deadlift.

Key Coaching Cues: I like to tell people to “find their hamstrings” upon the initial setup. As they bend over to grab the kettlebells on the floor, they should be situated in way where they feel a lot of tension in their hamstrings.

From there they’ll “row” the kettlebell up making sure their elbow doesn’t go past the midline of their body (avoid excessive glenohumeral extension) in addition to trying to maintain a 45(ish) degree torso angle throughout the duration of the set.

In short: try to limit torso rotation or creeping up as the set progresses.

Aim for 6-10 repetitions per side. Get jacked.

CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 1/12/18

Baby’s asleep.

I’ve got anywhere from 60-90 minutes of freedom.

Here’s this week’s list of stuff to read………

Copyright: wamsler / 123RF Stock Photo

But First

1) Mark Fisher Fitness Presents: Motivate & Movement LAB

I’ve had the honor of presenting at two previous iterations of the Motivate & Movement LAB (the brainchild of MFF’s Harold Gibbons) and it’s unequivocally one of the most unique events in the fitness industry.

Think: TED Talk, but with deadlifts and lots of f-bombs.

Anyways, the next LAB is this coming February, and will feature myself, Dan John, Pete Dupuis, my wife (Dr. Lisa Lewis), and several of the MFF coaching staff including Brian Patrick Murphy and Amanda Wheeler.

2) Spurling Spring Seminar

I’ll also be making a cameo up in Kennebunk, Maine this Spring for the Spurling Spring Seminar.

It’s not until April, but you can save BIG now ($100 off) by purchasing an (early) early bird ticket by clicking the link above.

UPDATE: The “Early” Early Bird Special ends this Sunday (1/14)……so act quick.

[Link also provides details on all the presenters and topics covered]

There aren’t many industry events that come into this neck of the woods, so hope to see you there!

Stuff To Read While You’re Pretending To Work

17 Nutrition Tips That Change Your Life – TC Luoma

TC’s always good for some interesting tidbits and witty prose. This one didn’t disappoint.

Mobility Needs of the Female Strength Athlete – Trish DaCosta

Things like hypermobility (which tends to be more prevalent in females) and high-heels come into play when discussing the mobility needs of women.

Some awesome stuff in here from Trish.

Today’s Edge: Strengthen Your Adductors Part I and II – Tim DiFrancesco

I appreciate Tim’s insights and contributions to the strength & conditioning community. My brain does not work like his. He’s always thinking outside the box and coming up with stellar content.

If you’re not already, you should be checking out his website and social media accounts. He’s routinely providing short, bite-sized gems.

HERE’s Part I of Strengthen Your Adductors; and HERE’s Part II

Social Media Shenanigans

Twitter

Instagram

Making my way through @drsarahduvall Postpartum Corrective Exercise Specialist course and this slide resonated with me. As oxymoronic as it sounds, women that exercise through their pregnancy are often at MORE risk for pelvic floor issues. Many feel pressure to head to the gym as soon as possible after giving birth because they actually feel “okay.” However, this mentality can often lead to some dire circumstances because their body is still healing. Yeah, you may want to perform kipping pull-ups paired with handstand walks through a grenade field for AMRAP, but that doesn’t mean you should. You CAN still exercise, but it’s important, nay, crucial, to respect the notion that your body needs time to “catch up.”

A post shared by Tony Gentilcore (@tonygentilcore) on

CategoriesFat Loss Strength Training

What’s Better For Weight Loss: Cardio or Lifting Weights?

I’m a member of a local neighborhood bank here in Boston. I joined a year ago when I finally grew tired of all the shady hidden fees my previous bank was hammering me with – maintenance fees, minimal balance fees, checking fees, etc.

It’s been a lovely experience and I appreciate the more personalized approach my current bank provides. In particular I appreciate Nelson, the gentleman responsible for helping to set up all my business accounts.

Every time I walk in he greets me by name, asks how business is going, and it’s not uncommon for us to detour into some movie small talk.6

Also, since he’s the one who manages my business accounts, Nelson also knows what I do for a living and he’ll often ask me for some fitness advice…like he did today when he asked my opinion on what’s better for weight loss: cardio or lifting weights?

Copyright: traviswolfe / 123RF Stock Photo

Cue Jaws Theme Music

Now, normally when I’m out in public and stranger or even casual acquaintance asks me that question one of two things happens:

  1. I immediately fall to the ground and feign an epileptic seizure.
  2. The theme music from Jaws reverberates in my inner dialogue.

It’s such a murky and convoluted question with so many variables to consider that there’s no one definitive way to answer. What’s more, if I were to be honest, my answer is usually not what most people want to hear and all I get in return are a bunch of “mmm’hmms” and “uh-huhs” peppered with a few “so, that’s great and all , but what I read on the internet was…….”

I’d rather swallow live bees.

However, in Nelson’s case it’s the least I can do. He’s helped me out a ton in the last year, and, I’m not a dick.

So, of course I’m going to answer to the best of my ability and hopefully point him (and you, dear reader) in the right direction.

Losing Weight 101

At the most basic level, losing weight comes down to one umbrella theme: eliciting a caloric deficit via taking in less calories than you burn7. I often tell clients of mine that this can be as simple as not inhaling that bowl of Fruity Pebbles on a nightly basis…….

……one’s nutrition and being dialed-in with calories in vs. calories out always has been and always will be the main obstacle to consider/tackle with regards to weight loss.

But too, eliciting a caloric deficit can also be achieved via consistent exercise whether it’s by taking a spin class or by lifting heavy things.

Which is more effective or optimal, however?

Well, that depends.

BOTH work and I often reiterate to people that the answer is not to perform one in lieu of the other. In fact, I encourage everyone to implement both strategies if they have the time and means to do so.

I understand why the bulk of people tend to gravitate towards the cardio end of the spectrum.

  • Hopping on a spin bike or lacing up a pair of sneakers for a jog tends to be more “user friendly.”8
  • Cardiovascular’centric endeavors tend not to require a gym membership.
  • They can also be performed anywhere.

What’s more, one main reason why I feel a lot of people shun lifting weights – outside of not knowing really where to start – is that they see a picture like this…..

Or this…..

And proceed to destroy the back of their pants.

They see pictures of advanced, highly-trained individuals performing seemingly unfathomable feats of strength and think to themselves “that’s a whole lotta nope right there.”

[I’m not going to get into the “will lifting weights make me bulky” argument right now. For starters, “no, it won’t.” But mostly doing so will just make me want to throw my face into a brick wall repeatedly.

FYI: Read THIS.]

The other, more germane reason (I think) why many shun weight-training is, hate to break it to you, sheer ignorance.

I’m Biased – But Here’s Why I Think Weight Training Works Well And Should Often Take Priority

I try to limit the number of blank stares I receive when trying to explain why weight training is important for weight (fat) loss.

Here’s my go-to elevator pitch:

NOTE: Yes, I understand there are many nuances to consider when breaking down the topic. This is a blog post, not a dissertation.

“Comparing minute-to-minute…accounting for intensity, cardio will almost always burn more calories compared to lifting weights – I’d say somewhere in the range of 2-3x more. However, it’s what your body is doing afterwards, when you’re sitting at home binging Stranger Things on Netflix or playing Magic the Gathering (<— can we hang out?), that’s the difference maker. When you hop off the elliptical machine you’re pretty much done burning calories. However, when you lift weights, in the hours after9, you’re not done. It goes by several names – Thermal Effect of Exercise, Afterburn Effect, being a brick fucking shit-house – but when you lift weights, you’re burning calories looooong after you’re done.” 

You can also think of it this way:

  1. Again accounting for intensity, lifting weights, for all intents and purposes, breaks down muscle to a (much) larger degree compared to cardio. It takes energy to build that muscle back up. This requires more energy from the body. This is what’s often used to best explain the AfterBurn Effect mentioned above.
  2. Muscle is more metabolically “active” tissue compared to fat. The more muscle you have, the more calories you burn at rest.
  3. Cardio doesn’t build (that much) muscle. You lose weight, but then you just end up looking like a smaller, weaker version of your original self. Sad face.

At the end of the day, though, it does come down to personal preference and what people are actually going to do.

If someone really hates lifting weights or just really likes doing cardio…I’m going to encourage them to stick with whatever modality allows them to remain the most consistent.

But Here’s My Final Say

#1. Don’t eat like an asshole

After that….do both (cardio & lifting weights).

I’ll tell people they should prioritize 2-4x per week of weight training and use their cardio to either compliment those days or serve as ancillary “bonus” days to get some exercise in.

I just feel the benefits of adding strength and muscle to the mix far out-weighs any misconceptions that may exist (and will only help to expedite the process).

As far as how to lift weights or where to start? A great option would be to read The New Rules of Lifting by Lou Schuler and Alwyn Cosgrove (HERE’s the version for men, and HERE’s the version for women) or maybe check out my CORE Online service.

CategoriesRehab/Prehab

What Your Doctor Never Told You About Arthritis

Today’s guest post comes courtesy of physical therapist Dr. Michael Infantino, and covers a topic every human in the history of ever has had to deal with.

It’s good. You should read it.

Enjoy.

Copyright: staras / 123RF Stock Photo

What Your Doctor Never Told You About Arthritis

Physician: “Welcome. Thanks for coming in for your appointment this morning. It says here that you are having shoulder pain. Is that correct?”

You: “Yes it is. I didn’t think anyone actually read that intake form. I am glad that I took the 30 minutes to fill it out in the waiting room. Also, thank you for taking me back only 45 minutes later than my scheduled appointment time. That’s way better than my previous appointments.” [In a sarcastic tone.]

Physician: “Well there could be a host of reasons that you are having shoulder pain. Did you fall recently? And how old are you? Did you know that most 40 year olds have arthritis?”

You: Inner dialogue, “No, I didn’t fall. Fall? What am I 90 years old?” “I exercise regularly Doc. It hurts sometimes when I am bench pressing or doing shoulder press. Can’t think of any specific incident when it first started hurting.”

Physician: “Did you ever consider not lifting weights? It may be rewarding to have those big muscles, but it could increase your risk of injury. Look at me. I do 20 minutes of stationary biking each day, no pain… try that.”

You: [Scratching your head] Again, inner dialogue, “He is kidding, right? I would rather beat my head into a wall than stationary bike for 20 minutes.”

Physician: “Ok, lets do some testing on you. (Three minutes later) Well, luckily I didn’t find anything that resembled a rotator cuff tear or instability. You also don’t seem to be missing much motion so we can throw a frozen shoulder diagnosis out the window. Why don’t we have an X-ray done?”

You: “Ok Doc. You are the boss… this should tell me what the problem is, right?”

Physician: “For the most part, yes. We can see if you have any bone spurs or arthritis. Remember what I said about old people right? They get arthritis.”

You: “Old? I am 40 bro!”

THE FINDINGS:

Physician: “It seems here that you have some arthritis in your shoulder. This explains your pain. You could try taking some anti-inflammatories. Exercise might help to. Here is a list of rotator strengthening exercises that we use. Have at it! If this doesn’t work come back in a few weeks and I can inject it with cortisone.”

You: You think to yourself, “Shoulder exercises? I work out my shoulders all the time. Is the Doc saying I am weak? Am I going to be popping anti-inflammatories my whole life?”

As doom sets in you start to think about all the moments you have taken for granted.

The joy you get from bench pressing and the euphoria that bicep curls provide. The ease in which you were once able to perform the perfect landmine press, never having to worry about your shoulder.

 

You start questioning past decisions. If I only would have strengthened my rotator cuff muscles earlier or just road the stationary bike like the DOC.

As you are drowning in self-pity the pause button is pressed, and some random guy pops out to provide what might seem like a cheesy infomercial.

Random Guy: “Hello! I am aware that your physician just made arthritis seem like the death sentence. Before you leave today demoralized, let me give you some facts about arthritis to ensure that you don’t sentence yourself to a lifetime of stationary biking. He tried that line on me once too.”

What is Arthritis and What Does This Mean For Me?

Osteoarthritis is the most commonly diagnosed form of arthritis. Referred to as the “wear and tear” arthritis.

This label holds some truth, but it does not tell the whole story. Living a life enriched by the joys of picking big things up and putting them down may lead to more arthritis than stationary biking.

Surprisingly this is not always the case. In another article, we talk about a study that showed a significantly higher rate of arthritis in a sedentary obese population compared to a lifetime recreational runner.

Osteoarthritis is actually the result of increased inflammation surrounding the joint.

Remember that inflammation is your body’s attempt at healing tissue.

Unfortunately, your joints and cartilage do not always allow for optimal blood flow. Instead of providing healing it just leads to some degeneration. What you need to understand is that many other factors can contribute to arthritis.

This includes:

  1. natural aging
  2. obesity
  3. diet
  4. gender
  5. previous injury
  6. your god given anatomy

Arthritis. “The Get Out of Jail Free Card.”

Arthritis seems to be that “get out of jail free card” for most clinicians.

You show up complaining of pain without any recent trauma. You don’t recall dropping a barbell on your chest or hearing a pop after throwing a no-hitter… for your co-ed softball league.

It seems like your rotator cuff and labrum are safe and sound.

We strive to avoid wrinkles like we strive to avoid arthritis.

So what usually happens next?

Your medical doc whips out the “big guns” of course.

In this case that would be an X-ray, MRI or ultrasound.

Come to find out you have a little bit of arthritis at the shoulder.

Lets stop for one second.

For some reason we imagine this life where we defeat the natural aging process. We strive to avoid wrinkles like we strive to avoid arthritis. Wrinkles may be a source of pain just as much as arthritis is.

More importantly, having arthritis does not necessarily mean you are going to have pain.

It wasn’t until some brilliant people started putting people without pain under X-ray that we realized something extraordinary.

They have arthritis too, but no pain!

One study found that arthritis and degeneration of the spine progressively increased with age. However, that is generally NOT true with pain. People also complain of back pain more frequently in their 40’s to early 50’s (Louw, 2017). From there it steadily declines despite the fact that arthritis steadily increases.

More than 90% of 60 year olds (without complaints of pain) will present with some form of degeneration around the spine (Brinjikji W. et al).

As much as we hate to hear it, we need to remember that inflammation does not create pain. It just warns the brain that we may have a problem.

The brain determines whether or not you feel pain.

People who have had limb amputations because of rheumatoid arthritis (another form of arthritis triggered by an autoimmune disease) continued to feel stiffness in a limb that was no longer there (Haigh et al).

Basically, phantom limb pain.

This reinforces the idea that part of your discomfort is also because of a sensitized central nervous system. Your brain and nerves get all hyped up the longer your pain lasts. This is why pain management and physical therapy are focusing on finding ways to desensitize your central nervous system. This includes things like graded motor imagery and helping people understand how pain really works.

It is Time To Do Your Best Sherlock Holmes Impersonation.

With what you know now, how terrible would it be if arthritis were blamed for your pain without considering other causes?

We may go through the rest of life thinking that nothing that can be done.

On top of that we think, “if I have arthritis now how bad will in be in ten years from now?”

You may even consider canceling your gym membership and living in a bubble. Before it gets to this point try to enhance your self-awareness. Consider what activities may be contributing to your pain. Poor programming, bad technique and lack of focus on mobility.

These are all low hanging fruit.

Other considerations for reducing inflammation:

  1. Diet
  2. Sleep
  3. Exercise
  4. Physical and Emotional Stress

Failing at any of the categories listed above can elevate local joint inflammation. Potentially leading to pain. People neglect the importance of a diet that minimizes inflammation. We have a general idea of the foods that cause more trouble (breads, pastas, dairy, sugar, red meats, and so on).

Losing weight, minimizing alcohol intake, not smoking, exercising and cleaning up your diet is usually sufficient for getting on the right path.

Many recommendations for herbal supplements and vitamins exist. But don’t think that taking some turmeric and fish oil will override the bowl of ice cream you take down every night.

Or the occasional soda with lunch.

We also know that being deficient in certain vitamins can result in increased levels of inflammation. In a study that looked at the relationship between knee pain and arthritis, “people with knee osteoarthritis who were obese but had healthy vitamin D levels were less disabled than people who were obese individuals but had insufficient vitamin D levels.”

Make sure you consult with your doctor before implementing any vitamin supplementation.

More is not always better.

Consuming too much of one vitamin could cause toxicity or alter the effectiveness of other vitamins (Glover et al).

If You Are Already Making All the Right Lifestyle Choices and Still Having Pain What Can We Do?

Muscle can often be the source of a lot of the aches and pains we experience. Inflammation at a joint or trigger points in a muscle both increase those danger signals back to the brain.

Our goal is to decrease those danger signals in as many ways as possible.

That could be treating the muscle, reducing stress, getting more sleep, improving our diet and so on.

To start moving in the right direction we can benefit heavily from seeing a professional.

Who exactly?

It really depends on your preference.

A lot of overlap exists between massage, physical therapy, chiropractic, acupuncture and so on these days. Many of these disciplines are using similar services when it comes to hands on treatment.

For example, cupping, joint mobilization, manipulation, soft tissue manipulation, instrumented assisted treatment, active release techniques and more. Other disciplines besides physical therapy are also using exercise. Doing your research, and finding out which provider specializes in your injury is more important than ever.

Been There, Done That and Still No Success?

This is when I would look to a medical doctor, preferably someone that specializes in orthopedics or sports medicine. Knowing that you have been through conservative care already they will most likely recommend an X-ray, ultrasound and/or MRI.

Caution: Ignorance is sometimes bliss. This is when you are going to see what your joint really looks like. It is not always pretty, and “degeneration,” “tears,” “bone spurs” are not always synonymous with pain. Do not let these findings immediately make you think that surgery is necessary.

  • 2/3 people over the age of 70 have pain-free rotator cuff tears (Milgrom, Schaffler et al., 1995)
  • 50% of people with knee arthritis have no reported pain (Bedson and Croft, 2008)
  • 35% of collegiate basketball players without reported knee pain have notable abnormalities on MRI (Major and Helms, 2002)

The doc offered a cortisone injection… should I do it?

Cortisone tends to be used more commonly with knee and shoulder pathology. It has been shown to be effective at reducing pain. The goal is to reduce inflammation local to the joint.

“Yea, but isn’t inflammation a good thing?”

Great question.

Yes, it can be, but excessive inflammation can cause increased stress on a tissue, enhancing those danger signals. Ultimately resulting in more pain.

Could cortisone cause more damage?

It is possible that excessive use of cortisone can weaken tissues leading to possible tissue injury. What is “excessive use” defined as? That part varies depending on who you ask. Learn a little more about cortisone injections from the Cleveland Clinic.

Should I take Aspirin (anti-inflammatories)?

Anti-inflammatories may be effective as reducing local inflammation.

Some studies have shown that cortisone may be more effective, but not in all cases. Anti-inflammatories like aspirin are not meant for long-term use secondary to its harmful effects on the gastrointestinal system.

“Possible risks of all NSAIDs include: stomach problems (such as bleeding, ulcer, and stomach upset), kidney problems, high blood pressure or heart problems, fluid retention (causing swelling, such as around the lower legs, feet, ankles, and hands), rashes, or other allergic reactions.” (Rheumatology.org).

As always, consult with your physician.

The doctor gave me a home exercise plan for my shoulder. Will this work?

It depends.

As we mentioned earlier, exercise that does not increase pain can be beneficial.

To keep it simple, “motion is lotion.”

Movement also increases local blood flow, which can help reduce inflammation.

Cardiovascular exercise can reduce pain through endorphin release (self made pain killers). Keep in mind that working through pain on your generic rotator cuff strengthening program will get you no where. Not to say that working through a little pain is a bad thing. The assumption that a weak rotator cuff is the culprit is often misguided.

Interested in a FREE Shoulder Mobility Program to help reduce pain? Click here.

Overview

Arthritis is not a death sentence.

It also does not mean that you need to resort to stationary biking and aquatic therapy.

Arthritis is as normal as developing wrinkles when it comes to aging. Before you blame your pain on arthritis consider the low hanging fruit that you are not addressing. If you need a little boost get a second pair of eyes on you at the gym. Also consider seeing a medical provider that can do some soft tissue and joint mobilization.

Low Hanging Fruit:

  1. You weight
  2. Diet
  3. Sleep
  4. Exercise Routine (programming and technique)
  5. Self Care Practices (mobility work and rest)
  6. Stress (physical and emotional)

About the Author

Dr. Michael Infantino is a physical therapist. He works with active military members in the DMV region. You can find more articles by Michael at RehabRenegade.com.

 

 

 

 

References

Arroll, B., & Goodyear-Smith, F. (2005). Corticosteroid injections for painful shoulder: a meta-analysis. The British Journal of General Practice, 55(512), 224–228.

Bedson, J., & Croft, P. R. (2008). The discordance between clinical and radiographic knee osteoarthritis: A systematic search and summary of the literature. BMC Musculoskeletal Disorders, 9, 116. http://doi.org/10.1186/1471-2474-9-116

Brinjikji W, Luetmer PH, Comstock B, et al. Systematic Literature Review of Imaging Features of Spinal Degeneration in Asymptomatic Populations. American Journal of Neuroradiology. 2015;36(4):811-816. doi:10.3174/ajnr.A4173.

Glover T, Goodin B, King C, Sibille K, Herbert M, Sotolongo A, Cruz-Almeida Y, Bartley E, Bulls H, Horgas A, Redden D, Riley J, Staud R, Fessler B, Bradley L, and Fillingim R. (2015). A cross-sectional examination of vitamin D, obesity, and measures of pain and function in middle-aged and older adults with knee osteoarthritis. Clin J Pain; 31 (12); 1060-67.

Haigh RC1, McCabe CS, Halligan PW, Blake DR. Joint stiffness in a phantom limb: evidence of central nervous system involvement in rheumatoid arthritis. Royal National Hospital for Rheumatic Diseases, and Department of Medical Sciences, University of Bath, UK.

Liu-Bryan R, Terkeltaub R. Emerging regulators of the inflammatory process in osteoarthritis. Nat Rev Rheumatol 2015; 11:35.

Louw, A., Zimney, K., Johnson, E.A. et al. Aging Clin Exp Res (2017) 29: 1261. https://doi.org/10.1007/s40520-017-0731-x

Loeser RF, Goldring SR, Scanzello CR, Goldring MB. Osteoarthritis: a disease of the joint as an organ. Arthritis Rheum 2012; 64:1697.

  1. Major and Clyde A. Helms. MR Imaging of the Knee: Findings in Asymptomatic Collegiate Basketball Players. American Journal of Roentgenology 2002 179:3, 641-644

Milgrom, Charles & MB, Schaffler & Gilbert, S & van Holsbeeck, Marnix. (1995). Rotator-cuff changes in asymptomatic adults. The effect of age, hand dominance and gender. The Journal of bone and joint surgery. British volume. 77. 296-8.

Serdar Kesikburun, MD, Arif Kenan Tan, MD, Bilge Yilmaz MD, Evren Yasar, MD, Kamil Yazicioglu, MD. Platelet-Rich Plasma Injections in the Treatment of Chronic Rotator Cuff Tendinopathy: A Randomized Controlled Trial With 1-Year Follow-up

Up To Date: Pathogenesis of Osteoarthritis.

Categoriescoaching

How The Matrix Can Make You a Better Coach

It’s no secret I love movies.

I always joke that if I weren’t a strength coach I’d try to finagle a way to watch movies for a living. I don’t know know how I’d make a living doing that, all I know is that it’s pretty much my life’s dream (outside of owning my own real-life Airwolf).

I can’t think of an instance in my life where I haven’t been transfixed or excited to head to the theater to catch a flick.10The ones that really stick out in my mind, that made my jaw drop and were almost biblical in how they affected me are…Return of the Jedi (of course), Back to the Future, Forrest Gump, Avatar, and The Matrix.11

Who can forget that opening sequence with Trinity? Remember how it started off with her taking out that whole SWAT team single-handedly, with that slow motion 360 degree camera shot, then building to a chase scene crescendo out-running an “agent?”

Nerd boner city.

You knew, after watching that, that the next two hours were going to be something special.

And, arguably, maybe one of the more iconic lines/scenes of the movie was when Neo first visited The Oracle and he had the “bending spoon” conversation with the little girl.

“There is no spoon.”

Copyright: fergregory / 123RF Stock Photo

 

The whole point of that interaction, at least to me, was to provide some much needed perspective to Neo.

To demonstrate to him that, sometimes, all you have to do is shift your perspective to see someone’s else’s truth. 

The Matrix is real, and you know, the spoon isn’t there.

via GIPHY

In the health and fitness industry, and in particular as a health and fitness professional, understanding someone else’s perspective is a crucial and germane talent to posses.

I + XI = X

Take for instance the equation you see above.

Is that a “true” or “false” statement?

I snaked this little gem from author Dan Brown’s latest novel, Origin.12

You’re looking at the equation and thinking to yourself:

“One plus eleven is ten? That’s false Gentilcore. Idiot.”

Alas, when the main character in Brown’s novel, Robert Langdon, wrote out the same equation in sand during a pivotal moment in the story, and presented it to another character (named Ambra)…he received the same perplexed reaction.

When told that the equation is “absolutely false,” Langdon responded with “And can you see any way this could be true?”

“No, the statement is definitely false,” replied Ambra.

Langdon then reached out and gently guided Ambra’s around to where he was standing.

It was only then that she saw the equation from his vantage point.

The equation was upside down:

X = IX + I

“Ten equals nine plus one.”

I was sitting in bed when I read that tidbit and chuckled to myself. “That’s good,” I thought to myself. I then reached over and wrote the equation on the little notepad I keep at my bedside figuring I’d use it at some point to make a blog post out of it.

SPOILER ALERT: This is that blog post…..

Many of us are steadfast in our beliefs in this industry.

I remember when Mike Boyle caught a metric shit-ton of flak years ago when he told the strength & conditioning world that he had omitted back squatting from all his programs.

I think he could have live streamed himself clubbing a baby seal and that would have been more universally accepted.

From his perspective, however, he saw a correlation between back squats and the vast number of athletes experiencing back discomfort and in worse case scenarios…missing playing time due to injury.

He switched gears and opted to emphasize building single-leg strength instead. For the record, he’s still producing world renowned athletes (and he’s seen a reduction in injury rates).

This is not to insinuate I agree with all of what Mike has to say about back squats – if it’s any consolation, I still use them with my athletes – but rather it’s to note that he’s not wrong.

He just has/had a different perspective.

He’s still getting results.

And the world is still spinning.

Likewise, I recently saw a thread on Facebook with a personal training attacking Jenny Craig.

She went off on how she’s frustrated with one of her client’s who decided to enroll in the program.

I’m paraphrasing but she said something along the lines of:

“It’s just a foo-foo fad diet, and she (her client) is just wasting her money.”

Don’t get me wrong, I too have a hard time not rolling my eyes at Jenny Craig. It is a touch “faddy,” and I believe most are better off not adopting an often unhealthy relationship with food by following a point system.

Hamburger w/ wheat bun: 719 points

Celery sprinkled with sawdust: 1 point, Mmmmmmm.

That being said, it does work for a lot of people and it does serve as a way for many to learn to appreciate portion/calorie control.

That’s not a bad thing.

Are there better, maybe more long-lasting and sustainable avenues to take?

Yeah, maybe.

But from a client’s perspective, Jenny Craig may be the most un-intimidating starting point to take.

And that’s a huge win. Assuming they follow the rules to a “T” and stay consistent, it stands to reason some cool things will happen.

What they don’t need is their trainer/coach discouraging them.

Perspective goes a long ways.

It helps to explain why some coaches don’t use back squats, or don’t incorporate a lot of overhead pressing, or maybe omit the olympic lifts from their programs. You may not agree with them, but that doesn’t mean they’re wrong.

In addition it’ll help to better understand where your clients are physically and emotionally, and what will likely be the best course of action to take to set them up for long-term success.

I’m not even sure what my overarching rationale was for writing this post. Maybe it was to note that Keanu Reeves is capable of making good movies.13. Or better yet, to encourage you not to be an uppity dick.

No one is saying to turn your back away from your experience and expertise. I implore all fitness professionals to use both to educate their clients/athletes.

But too, try to make a habit of walking around to the other side, to see the vantage point from their perspective. You’re only going to be a better coach in the end.

CategoriesStuff to Read While You're Pretending to Work Uncategorized

Stuff To Read While You’re Pretending To Work: 1/5/18

Why hello everybody.

I took a brief blogcation this past week because I was down in Dallas, TX visiting family (and eating copious amounts of carrot cake). It was cold as balls down there – in the 20’s, what the hell? – only to return to Boston two days ago to be met with even colder than balls weather…something called a “Bomb” Cyclone.

Parts of downtown Boston flooded and now there’s about two feet of ice in the streets. Thankfully none of that affected us. What’s more, with the wind-chills today, it’s reported we’ll see balmy temperatures of -30 degrees.14

We’re hunkered inside with really nothing to do so I figured I may as well cut  my blogation short.

Copyright: wamsler / 123RF Stock Photo

BUT FIRST

 

1) Mark Fisher Fitness Presents: Motivate & Movement LAB

I’ve had the honor of presenting at two previous iterations of the Motivate & Movement LAB (the brainchild of MFF’s Harold Gibbons) and it’s unequivocally one of the most unique events in the fitness industry.

Think: TED Talk, but with deadlifts and lots of f-bombs.

Anyways, the next LAB is this coming February, and will feature myself, Dan John, Pete Dupuis, my wife (Dr. Lisa Lewis), and several of the MFF coaching staff including Brian Patrick Murphy and Amanda Wheeler.

2) Spurling Spring Seminar

JUST ANNOUNCED: I’ll also be making a cameo up in Kennebunk, Maine this Spring for the Spurling Spring Seminar.

It’s not until April, but you can save BIG now ($100 off) by purchasing an (early) early bird ticket by clicking the link above.

[Link also provides details on all the presenters and topics covered]

There aren’t many industry events that come into this neck of the woods, so hope to see you there!

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

When To Progress and When To Not Progress Your Exercises – Jarrod Dyke

It can be tricky to figure out when it’s appropriate to progress an exercise for a client/athlete and when they should probably stay put.

Jarrod offers some insights that may help make the water less murky.

How To Fix Your Knee Pain In the Squat – Brad Cox

I always appreciate the content Brad puts together and the cool things that can be done with some of the ACUMobility protocols.

In this article/video Brad breaks down squat assessment and in particular hones in on both one’s ability to rotate their tibia and adductor length and how they can affect squat performance.

4 Ways to Include Density Sets For Hypertrophy – The Strength House

REALLY enjoyed this article from the guys over at The Strength House (Greg and Tony). If you’re looking for some quick-n-dirty ways to add muscle….density sets are a fantastic way to do so.

Social Media Shenanigans

Twitter

Instagram