SwonkDiesel

New Site

2011-01-17T19:05:00.001-08:00

I have decided to move! Check me out at www.chancecianciola.blogspot.com. Same great content, brand new look.

Merry Christmas

2010-12-24T10:42:00.000-08:00

Just wanted to give a Merry Christmas to everyone out there. Today is Christmas Eve and even though I have some family stuff tonight, I was still able to get a little workout in this morning. Remember, true results come to those who are willing to put the work in and get past the excuses. It is easy to get caught up in excuses such as work, being tired, or the holidays themselves. Even if you don't have time to get to the gym, there are still good body weight circuits that can be done at home. I know I have a few clients I was not able to see today and tomorrow so I gave them home workouts to do so they were not missing out and could continue to work towards their goals. Take the time to get something in this weekend, whether it is a trip to the gym or an at-home workout. Don't wait until January to start your mission. Put it together now and get a head start.

Just if you are interested, here is the workout I completed this morning and it was with my buddy from Morehead State, Dillon Lawson.

Foam Roll/Warmup

Med Ball Circuit 3x8each
    Chest Pass
    Overhead Throw
    Side Toss
    Scoop Toss

A1 - Keg Clean and Press - 3x6
A2 - Farmers Walk - 3x40yds

B   - Zercher Split Squats - 3x8each

Small workout. Just wanted to get some work in during a deload week. Next up for me is back into a strength phase. I have been focusing on mobility and work capacity lately. Hip mobility is better yet will still be a main focus for a while. Have a great holiday and get some work in.

Common Gym Mistakes pt. 2

2010-12-02T10:57:00.000-08:00

Earlier this week I discussed a few common mistakes I see people making almost every day in the gym. Today I wanted to expand beyond the gym and talk about a few mistakes we are all making that keep us from our goals.

1. Ignoring Nutrition
This is the one thing that I would say causes the most problems in all of our journeys to a new life. A great workout is only part of the equation. Focusing on the nutrition and what you are eating is just as important, if not more, than getting in the gym and lifting large amounts of weight or burning out Tabata sets. Take a day every week and sit down and plan the week. Act like it is just another workout. I like to have my clients use an easier day like Sunday and take time to sit down, write out some meals for the week and what you need for those meals. Next, go to the grocery and get the food needed, and then come home and prepare all the meals and snacks for that week. Preparing meals ahead of time will allow you to know exactly what you are eating and when you are eating, plus if you have a late night at work then you have no excuse. You don't have to cook, it is all already made. Focus on nutrition first and then you can get more intricate with your workouts.

2. Sleep
Ok, so you have the nutrition part taken care of and your workouts are top notch. What else are you missing? The answer to that question is sleep. The body has to recover at some point and not giving it the sleep it needs is wasting all of the work that you have been putting in. The mind makes its connections at night so the things you learn and the movements you make throughout the day are put in place during those solid hours of sleep. Not to mention, hormone levels are prime when we are in a deep state of sleep. So if you are busting ass all day in the gym, then staying up late and waking up early, you are missing out on a huge opportunity for growth and improvement. Go to bed earlier and get a solid 7-9 hours of sleep every night. Try to make your bedtime the same time every night and wake up around the same time every morning.

3. Mentality
This is a huge aspect most people don't even think about. You can't go into the gym every day and just go through the motions. Starting a workout program means getting your mind into the right state. Set out your goals and picture the place you want to be in 3 months, 6 months, 1 year. Go into the gym every day with a purpose and a goal. Focus on the exercise you are doing, the way you are feeling, and the change you want to make. Don't get distracted by the people around you or the idiots doing bicep curls in the squat rack. Put on your headphones with your music and step into your own world. With focus and intensity, your workout will take a step up.

Common Gym Mistakes

2010-11-29T06:51:00.000-08:00

Working in a commercial gym for over a year now I have seen some good things but a lot more of the bad. So many people have trouble with creating an effective workout plan and sticking to it. I have seen people come and go, crazy antics, and daily members who are yet to see a single result. I want to share some of the common mistakes I have seen and how to correct these.

1. Consistency
This is the biggest aspect of creating results. From nutrition to the workout, if you aren't doing in consistently then you're not going to get where you want to go. Too many times I see people who make their way into the gym 5 days one week and then maybe once the next three weeks. You can't just work out when you feel like it. Whether you are on a 3-day plan, a 5-day plan, or 7-day plan, you have to stay consistent. Create goals of not missing a workout, not missing a set, and not missing a meal. Make your workout realistic though. If you can only get into the gym 3 days a week then make a 3-day program and stick to it. Make the most out of what time you can get and stay strong with it. If you are not consistent, you will not achieve the goals you are after.

2. Balance
I have touched on this topic many times before and I will continue to do so because it continues to be a huge problem. There is no balance in the majority of the gym and in every day life. I stress to my clients the importance of balance because today's society is front side dominant. Everything takes place in front of us. Forward head posture, slouching, and internally rotated shoulders are all too common because of desk jobs, computers, and just plain laziness. The problem becomes worse when people go to the gym and repeat sets of bench press, crunches, and bench press all week long. Everyone wants a six pack and a big chest. That's what we see from the front. The problem is, repetitive movements like these that just exacerbate our poor posture will create worse posture and lead to so many pains and problems. Start focusing on the back side. Work the butt, lower back, and upper back. Start doing double the amount of rowing movements compared to pressing movements. Work on full core exercises such as planks instead of abdominal based exercises like crunches and sit-ups. Improved posture will improve aesthetics. Pull the shoulders back and you will instantly look broader, bigger, and more athletic. For females, improving posture will make the waist look slimmer and the chest stand up. Focus on the weak links first.

3. Too Much Cardio
This plays off of the balance issue. Every day I see hundreds of people come into the gym, go straight to the treadmill or elliptical, spend an hour there, and leave. These same people never touch a weight and never see the body they want. Whether you are male or female, you cannot just do cardio. Even if your only goal is to lose weight, you need weight training as well. Cardio alone will burn some calories but will not build the muscle we need to boost metabolism, nor will it create the shapely bodies we all want. If you think about it from an aesthetics point of view, take a long distance runner. These people are very thin with no real shape to their body. Take a female soccer player, much more curvy, yet still thin and "toned". The soccer player has much more strength based demands in their sport when compared to a long distance runner who is strictly aerobic. So when you go to the gym, cut the cardio in half and add weight training. Free weights and full body workouts would be my suggestion. But make sure you get some help on creating a program and you're not just wondering around the gym doing this or that with no real rhyme or reason.

Later this week I will give a second list of mistakes that involve more nutrition and psychology.

Call Me a Slacker

2010-11-05T12:16:00.000-07:00

Once again I have let a month go by without a single post. For that I apologize. Hear me out though. Over the past month we have been doing a lot of work around BodyQuest. We have done a lot of construction from tearing down old walls to putting up new ones and a lot of painting and cleaning in between. Along with all of that we are still training clients. Today as I type this our brand new equipment is being installed. We will now have a power rack, cable crossover, lat pull/seated row, dumbbell rack, glut ham raise, and a couple free benches. It is going to be a whole new look around here. In about 2 weeks we will be having our grand opening party to welcome everyone to the new and improved BodyQuest. Anyone interested in coming by to check it out leave me a comment and we will welcome you on over.

As for myself, besides training and getting this place fixed up, my training is a little more minimalistic right now. I have been focusing a lot on correcting a lot of issues I have been dealing with over the past few years. My hips and shoulders are very tight and my range of motion has been somewhat restricted on certain movements. Therefore the past two months have been focused more on soft tissue work and mobility training. I have still incorporated strength training into my weekly workouts but it has been more focused on movement versus amount of weight lifted. I am working up to January where I hope to have many of my issues improved if not resolved. At that point I will be phasing back into strength training working on building up maximal strength once again. This whole experience has been hard yet humbling. Everyone always wants to do the show workouts where large amounts of weight is moved around or muscle volume is being built and this is where the problems are created. We have to remember to take care of the small things such as movement, endurance, and tissue quality so that the more exciting things like maximal lifts can be performed properly and even improved more efficiently. It's not always fun to take care of the small things but it is definitely a must.

New Recipe

2010-10-04T18:37:00.001-07:00

I tried a new recipe tonight for dinner that is not only healthy but was also very delicious. I thought I would share it with you all. It is something different that provides a good source of protein. Hope you give it a try and enjoy.

Quinoa Salad with Chicken

Serves 4 to 6

Using the meat from a grilled or baked chicken is a convenient shortcut for making this tempting main course salad. Serve over lettuce and chopped fresh veggies for lunch, dinner or picnics.

Ingredients

2 cups water
1 1/3 cups quinoa
Salt and pepper to taste
2 tablespoons white wine vinegar
2 tablespoons olive oil
2 cups shredded cooked chicken
1 1/2 cups green or red grapes, quartered
1/2 cup sliced almonds, toasted

Method

Rinse quinoa under cold running water and drain. Bring 2 cups water to a boil. Stir in quinoa and a pinch of salt then reduce heat, cover and simmer until tender and most of the liquid is absorbed,15 to 20 minutes. Uncover and set aside to let cool.

In a large bowl, whisk together vinegar, salt and pepper. Slowly add the oil, whisking well. Add quinoa and toss to combine. Add chicken, grapes and almonds and toss again. Serve at room temperature or chilled, if you like.

Nutrition

Per serving (about 8oz/235g-wt.): 350 calories (130 from fat), 14g total fat, 2g saturated fat, 25mg cholesterol, 260mg sodium, 39g total carbohydrate (5g dietary fiber, 7g sugar), 18g protein

Courtesy of http://www.wholefoodsmarket.com/recipes/611

BodyQuest Blog

2010-09-27T12:21:00.000-07:00

I just wanted to let you know that we have started a blog for BodyQuest Fitness and I will be posting regularly on that site. I will try to post on here as well but definately check out the BodyQuest blog and check us out at BodyQuest at 319 Wallace Avenue in St. Matthews for our bootcamps every Saturday.

http://www.bodyquestfitness.blogspot.com/

Updates

2010-09-09T10:16:00.001-07:00

Hey everyone. I have been MIA once again and I am here to catch everyone up to what has been going on. I have joined up with a client of mine and a studio owner to start a business and get a personal training studio running and expanding. The studio is called BodyQuest and is located in St. Matthews in Louisville. It has been there and managed by Chris Tedesco for about a year now. With the addition of my training knowledge and my client, Crag Perkins' financial backing and business expertise we plan on renovating the studio withe new equipment and a new look and expanding the possibilities we have there. We also look forward to opening a few more locations within the near future. I have posted a couple videos below taking you on a quick tour through the facility as it is now. Stay tuned for some video tours of the new and improved BodyQuest studio.

Along with these renovations we are going to reconstruct the BodyQuest website so my blog content from Swonkdiesel will become more frequent and will more than likely move to that website. I will keep everyone updated on any changes that occur. Come check us out!

Image

2010-07-28T08:42:00.000-07:00

No matter what business or part of life you are in, image is a big deal. The first thing people see when they meet you is what you look like. No one can avoid image. In the fitness world, if you are out of shape, your image is poor and people are not going to trust you. You may be the smartest person in the world but if you don't show that you can get yourself in shape then how is anyone else supposed to believe that you can get them in shape? As a trainer, a coach, or even a gym owner, you are a leader. You influence those around you whether it be members and athletes, co-workers, or your employees. Keeping that in mind it has to be priority to lead by example. So many times I see trainers doing things such as showing up late to appointments, leaving weights out all over the floor, and breaking gym rules. By doing this, it says to members that it's ok to do these things and the gym ends up being left a mess. I realize accidents happen, alarm clocks are missed, and we are too rushed to pick a dumbbell up sometimes. But this doesn't mean all the time. People should take pride in their job whether it is their ultimate goal or not. Whatever it is you do, do it to the best of your ability and look good while doing it. People will notice this and you never know who may be watching. One lazy action could get you demoted or fired while one extra effort to go above and beyond might take you to the next level. If you are always presenting yourself to the best image possible, then you would never have to worry who may be watching.

Take pride in your appearance and actions and realize there are people who look up to you. Do good things and they will follow.

Strongman Saturday

2010-07-06T06:56:00.000-07:00

This past weekend we decided to go outside of the gym and do some strongman type training. We have a bunch of equipment such as tires, sleds, a log, an atlas stone, and some kegs that we mess around with every now and then. A couple of the guys at the gym and myself have decided to make Saturdays and outdoor training day to work on some conditioning yet keep it manly. This week was the first installment of many more to come. We created a medley of tire flips, farmers walk, log clean and press, med ball side throws, and finished it off with a sled push. The sled is in bad condition so it makes the push even harder. I have a Prowler on the way so hopefully that will arrive before next week.

Here are some videos of the good times we had, including a little puke. This type of training is a great way to mix it up and get out of the gym for a little while but a good solid program should be the foundation of your training, not the "fun" stuff.

Perform Better Chicago

2010-06-28T20:11:00.000-07:00

This past weekend was the Perform Better Summit in Chicago. For those who don't know, it is a 3 day event where speakers from all over the country and trainers/coaches from all over the country join to better themselves. I was planning on going last year but failed to make it and I am angry about that after experiencing it this year. I haven't been to a ton of conferences and events, but this is hands down the best one I have been to. The quality of the speakers and the topics of the talks were amazing. Everything was so applicable and it was great to be there listening to the people I look up to. From rehab to business, I learned a lot and am excited to continue to learn more and experiment with what I brought back.

The biggest things I learned are as follows:

I need to learn to ask for money. I have always worked on improving my coaching ability. I read everything I can get my hands on and listen to the best. However, while doing this I tend to avoid the other aspect of the business and that is the business itself. I am always timid to ask my clients for upgrades and take their money. The thing is, I am worth the money they are paying, so why be hesitant to ask for it.

There has to be assessment and that assessment has to be addressed. I am a big believer in assessments and correcting issues that my clients have besides just weight. There is so much one can learn just by observing a couple of different movements of their client. Yet, a lot of times being in such a commercial setting where people come in just caring about weight loss and the sales people promote "kick-ass workouts that will be hard and make you lose weight", I tend to not correct issues as much as I should. I tend to worry about the client thinking I am wasting their time. What we must remember is I am the trainer and there is a purpose behind everything I do, so do it. Fixing issues in posture, stability, and movement will allow for so much more possibility for weight loss and health down the road.

I need to step out on the edge. I have always been a shy, timid guy. From personal life to work life this has been the case. A big theme that ran through the weekend was about stepping out on the edge to be successful. The ones who make it don't let everything come to them. They go out and get it. I have observed this in every field. The most successful people take risks, approach others, and get what they need to succeed without worrying about what might happen. I need to take action to get out of my comfort zone and start making moves, making my name known, and approaching success.

Overall the weekend was amazing and I feel motivated to continue bettering myself and learning. It makes me want to learn everything there is and become one of those guys that everyone looks up to and goes to see speak. I have a new list of books I want to read, some new material to look over, and some new ideas to try out. Can't wait for the next conference I go to.

Make a Change

2010-06-03T19:21:00.000-07:00

I have been reading a book by the name of Mojo the past couple of days and came across a chapter today talking about change. The chapter discussed how if there is a point in our career or life where we are unhappy either change It or change You. So many times I see people who are unhappy and feel stuck whether it is their physique, their job, their relationship, or whatever other situation there may be. Many times these people will continue to complain about their situation but never do I see any steps taken towards improvement. In one way this makes sense. I mean it is a lot easier to complain than to be proactive and make a change. However, without working towards change, we will be stuck in these miserable positions forever, only able to continue to complain.

Take for instance the overweight individual who hates the way he/she looks and complains daily about the feeling of being overweight. This individual has two choices. One choice is the easy one, continue to complain and stay the same. The other option is the harder option, but has much more reward. This person could make a change and start a diet, get to the gym more than the one time a week they go now, and see some change in the way to look and feel. Being proactive and making a change in the way they think and the way they act is going to get them out of the hole they have been in and create that sense of happiness and success.

A similar situation is the guy who has a job that he hates to wake up for. Not only is it crappy pay, it is miserable company, and terrible hours. The only thing this guy thinks he can do is complain every day to his coworkers and then go home and continue to be miserable and complain some more to his family. The real answer to this situation would be to make a change. Maybe he is only qualified to work this specific job and to quit would be impossible because he has bills to pay and a family to feed. There are still options though. He could take online classes and get a degree in another field so that he could find another job that would be more enjoyable.

I am not saying there is always a quick out of a bad situation. What I am saying though is that if a situation is making you unhappy, do something about it instead of being miserable. CHANGE the way you think, CHANGE the habits you have, CHANGE the people you surround yourself with. We have the power to change our environment. Just because we have been around a situation for a long time does not mean we are stuck in that situation. Yes, it is hard to change when we are comfortable, but it is not conducive to success to be comfortable when that comfort is negative. Stand up to your life and make a change to become better and create a better path for yourself.

I'm Not Dead

2010-06-03T07:15:00.000-07:00

I know it has been forever and then some since the last time I posted on here. For that I am sorry. I have been slacking, not to mention I was going through a few interview processes (neither successful). I am back though and am here to post again. I figured I would make today's post an update on what's going on and some random thoughts.

-First off, I was interviewing for the same position that I applied for last year, working for the Navy out in San Diego. I was the runner-up in the interview process, falling just short of getting sent out there. It would have been a great experience but there is plenty for me to do here and many steps for me to take.

-I am over half way done with the Maximum Strength program by Eric Cressey and my strength has definitely gone up. I have also learned some more about programming and got some good ideas for writing my own programs. I'll post some results when I have finished the 16 weeks and see what kinds of gains I made. Next up will be 5/3/1.

-Some things I have been reading: I recently finished the book, Born to Run. It was very entertaining and increased my belief in barefoot training even more. Shoes are just creating problems even though they claim to be fixing them. Just like food, the more natural, the better.
I am now reading Mojo. This book is about success and confidence in your life and career. Not too bad so far.
I am also reading a series by Eric Cressey on Elbow pain and training. Many athletes, and the general population for that matter, suffer elbow pain while training. This is a good resource to find ways to help alleviate some of that pain as well as train to create better joints.

-Hopefully I won't slack so badly this time around and will be consistent at updating and posting some good posts. If you ever have anything you would like a post about send me an email and give me your ideas.

Reality to the Core

2010-04-24T16:20:00.000-07:00

As I walk around the gym day in and day out I too often see people hoarding the crunch machines. More often than not the average gym-goer walks through the door, scans his/her id, heads up the stairs for 30 minutes or so on the elliptical, and finally beelines straight to the abdominal circuit on the machines downstairs. Even the more “advanced” members spend the last 20 minutes of every workout performing crunches in a myriad of different positions, assuming that the change of the leg height will put more emphasis on the obliques.Why do people insist on doing so many crunches? To get a six pack of course, because that is how it’s done. Well, not really. If you don’t get rid of the fat on top of those muscles, then they will never be seen, and no girl will ever love you. Seriously though, the abdominals are there and will be seen as long as you take care of your nutrition and get to work burning some fat.Crunches super-setted with crunches will not magically make you beach ready. Not to mention there is no functional carryover with crunches, so why not do some work that will help the rest of your body?

Before we get into specific exercises and ways to train, let’s explore the core and how it works. Most people focus on abdominals, but in reality, this is only one component of the core. In my opinion, the “core” is not just the trunk muscles, but also all of the muscles that stabilize the center of the body during movement. This would include the muscles of the shoulder girdle, the hip, and also those of the trunk. In addition to the more well known muscles, the trunk also includes some lesser known deep stabilizers. These muscles include the miltifidus and transverse abdominis. For a long period of time it was thought that the function of the core was to flex and extend the spine. However, an increasing body of evidence suggests that the actual function of these muscles is to stabilize the spine (lumbar specifically) and prevent movements such as flexion and extension. There is also a need for force transfer from the lower body to the upper extremities during movement, whether it is sports or just someone standing up from a chair. So instead of training for flexion and extension, training should be done to improve stability in multiple planes.

Now that we know what the purpose of these muscles is and what we need to improve, we can look at exercise selection. When selecting exercises, keep in mind that the body moves in multiple planes, so we must train each plane of movement. Additionally, keep in mind that we are including the shoulder girdle and hips into this equation. Now to the exercises. Over the past couple of years I have picked up on some great exercises from great names around the training world and implemented them into my own programming. I have also modified a few and have been experimenting with some of my own. Below are some exercises to try out and implement into your own training:

Plank
Birddog
Plank With Knee Drive
Waiter Walk
Half-Kneeling Cable Chop
Chance Press
Cable Rotational

Just like any other part of a program design, we must remember that there has to be a specific progression. We can’t just start with the most explosive core exercise without developing a stable spine and strong base. A progression would start with exercises that involve little, if any, movement (such as planks or birddogs) and moving into more dynamic efforts where movement around the core is present, and finally evolving to explosive-type exercises where force transfer through the core is maximally utilized. The first stage of training is going to improve neuromuscular efficiency (making sure the core muscles are being activated) as well as spinal stability. As you progress, the stability of the core is going to be challenged during movement, such as with plank walk-ups, cable chops, etc. With explosive movements such as medicine ball slams, throws, or wood chops, the core is not only stabilizing the spine and center of the body, but it is also taking the force produced through the ground and transferring it up the body to the arms for maximal velocity of whichever movement you may be performing.

When adding these exercises into your workout, make sure you incorporate rotational stability as well as flexion and extension-based stability (remember, multiple planes of motion). Work up to 30 seconds on the holds and to rep ranges of 8-15 on the movement-based exercises, while completing 3-4 sets per exercise. With improvement in core stability there will also be improvement in many other lifts such as squats, deadlifts, bench and so on. As an athlete, core stability is very important for performance, as every movement on the field or court must transfer force through the core. For the weekend warrior or your average gym buff, improved core stability will help with daily life, from movement to alleviation of joint pain. Also, as we age, posture is the first thing to go, and this leads to numerous health issues. Creating a strong core and a stable spine will help prevent-or at least postpone-this degradation of posture, thus creating a healthier, more mobile life.

When it comes down to it, ditch the crunches, avoid the machines, and start adding in some core work that will benefit, not harm you. You will be amazed by the improvements in the rest of your life.

2010-04-13T19:17:00.000-07:00

I am going a little off the charts tonight with this post but hang with me. I want to discuss a topic that I truly believe in after experiencing much of it throughout the past decade. The topic I am referring to is the Law of Attraction. For those who are not familiar with this term let me elaborate. The Law of Attraction is a theory that one's thoughts and feelings can influence the things that happen around that person. The belief is that thoughts have an energy, therefore that energy can attract other energies.

I promise I am not completely crazy, but I do feel that this holds some truth. I believe that if a person is always positive and truly thinks positively, then positive things will come that persons way, and in the opposite sense, negative thoughts will bring negative actions. I had heard about theories like this when I was younger and always saw them as bogus but after a number of years of life experience I have come to truly believe the way we think affects what happens to us. I relate this a lot to religion and "miracles." Within a church or religion there is a large number of people looking up to a higher power. If there is a problem and such a large number of people truly believe that this higher power will fix that problem, the positive energy from such a large group of thoughts brings along positive results, thus creating a miracle.

Another way to look at it is the saying "When it rains, it pours." A person has one bad thing happen to them, they start to feel and think negatively then another bad thing happens, then it builds and more bad happens. When it rains it pours. The energy from the negative thoughts brings negative actions.

To relate this to sports, think about a position player in baseball who makes an error. If he lets it get to him and starts thinking negatively, it's almost a guarantee that he will make another error if given the opportunity. In basketball, a shooter who misses a few shots may start having bad thoughts and the next thing you know he is 0-20. This is why they say a good athlete must have a terrible memory. Negative thoughts cannot come into play because they hold a greater power.

Basically, what I am saying is this: if something bad happens, you can't let it get to you. Continue to stay positive no matter what. Have a confidence about yourself and your surroundings. It also helps by surrounding yourself with positive people and positive things. If your best friend is Debbie Downer, you will probably be seeing a lot of negative things happen and you may not reach your full potential. Stay positive, stay confident, and great things will come your way.

Strong Man Bootcamp

2010-04-10T17:48:00.000-07:00

Today at the gym we had a little fun outside with a bootcamp. We tend to have one or two bootcamps every month but this was the first bootcamp that we were able to take everyone outside this year. The weather was amazing and we had a nice little group of guys show up to partake in the festivities. The bootcamp included three stations, one being med ball work, the other two made up of things such as tire flips, sledge swings, farmers walks, and sled pushes. Quite a challenging bootcamp and a fun one to run as well. Check out the videos below for some of the action and feel free to leave your comments on your bootcamp experiences, whether ones you have participated in or ones you have run.

After the bootcamp my training partner and I decided to have a little fun with the equipment outside as well. We completed our lift then went outside for a finishing circuit. The circuit included 3 rounds of 10 single arm tire flips with jumps, 10 med ball wall throws on each side, and a sled push with 5 plates. It was fun but a bitch.

Lift Heavy to Lose Weight

2010-04-08T10:04:00.000-07:00

For years now people have claimed that the way to get big and "bulky" is to lift heavy weights, therefore a woman should not lift heavy but instead lift light weights many, many times. This is why so many women are scared to lift heavier weights for less reps. The issue here is that majority of women want a "toned" look. Well that "toneness" comes from muscle. You have to have muscle to have shape. And to build muscle, or even maintain muscle, you need to lift heavier weights to create a stimulus to the muscle. However, with a fear of getting manly, women usually won't do this. This is the thing though: there are two things that these women are missing that prevents them from getting "big". One being large amounts of testosterone and the second being a high calorie diet. Therefore, the larger muscle recruitment from lifting heavy weight will burn more calories as well as develop some shape and "tone", which is exactly what most women are looking for.

In the New York Times this week an article was published addressing just this. It explained what many of us strength coaches/trainers have been trying to preach over the past years, that lifting heavy weights will have better results than endless hours of cardio and pink dumbbells. Try doings sets of 6-8 reps with a challenging weight for a little while and see the changes that occur. Not only will body composition improve, but you will be a lot more functional for daily life, whether it be as a mother, a worker, or a weekend athlete.

Get away from the normal thoughts of female training and avoid the group fitness classes and get in a squat rack and move around some heavy weights. You won't get manly and big (unless you are taking something) but instead you will see some results you have been waiting for for years.

Juliet Deane...she is a powerlifter, who lifts heavy weights as you can see. She is not what I would call manly by any means.

Project 190 Results

2010-03-28T09:26:00.000-07:00

This week wrapped up my self-project, Project 190. If you don't remember, the goals of this project were to get stronger in all aspects and increase my body weight to 190lbs. The project was a 12-week program, consisting of a 4-day lifting split. During the final two weeks I got a head cold and my appetite was hurt during that time. Needless to say, that pissed me off quite a bit. The end results were not where I had planned on being but I still made some nice gains. Overall, I gained about 5-6 pounds, 187.5 being the peak of my weight gain during the 12 weeks. I also gained a total of 5 inches and my body fat stayed just about the same (although I don't trust the Omeron hand held tester). My strength went up on all lifts and my test numbers are below:

Vertical: 30in. - no gain
Squat: 405lbs - up 20lbs
*Bench: 300lbs - no gain
Deadlift: 425lbs Sumo - didn't test before
3RM Pullup: +125lbs - up 45lbs

*Benching was up and down the whole time due to having a spot or not as well as the last two weeks being affected by the head cold.

Overall, I am pleased with the results and the program but far from satisfied. I am now onto a program by Eric Cressey called Maximum Strength. This is a 16-week program working towards developing strength. I have built my strength back up to where it was this time last year so now it is time to blow my old PR's out of the water. Gotta keep building and growing.

Stay Mental

2010-03-13T15:41:00.000-08:00

Throughout my work as a trainer I have used various methods, new ideas, and old tricks to help people get in shape, whatever their goals may be. All of these are great but there is something way beyond any superset, circuit, or explosive training. What I am talking about is the number one determinant to success. It not only sets the pace for training and body transformation, it also creates a path for our life long endeavors in health. What could be so important? Mentality.

You can go into the gym and go through the motions all day, every day. But if your not focused, intense, and there with a purpose then you will not accomplish the things you're there for. I have seen it many times. Lady A comes to me, we sit down and determine her goals, how to get there, and what to do once we achieve that. We set a path and start on our journey. After a couple weeks, she is not excited about it anymore, work is getting busier, she doesn't care about the gym, and she shows up to her training sessions just because there is an appointment. She goes through the motions, breaks a sweat, gets tired, and then goes home to another day of normal life, with no attention to those goals we made that first day. Goals will never be reached this way and something has to be done. You can't get where you want to be if you don't have some passion and put some thought behind it.

When starting up in training, a new job, a new relationship, or whatever, you must have goals, plans, and actions. This is the mentality part I am talking about. It is not about just going to the gym. It's about purpose. It's about a mission. You are there for a reason...to get thin, to get sexy, to life 500lbs. That reason is the number one thing on your mind every time you step in that door.

What I want you to do is sit down and get a pad of paper and a pen. Write down the things you want to accomplish. Now write down sub-levels of those end products. Example: Lose 100lbs. would be your end result. So losing 10lbs a month might be a sub-goal. Now for each smaller goal, write down actions you can do to achieve those goals. For instance, avoiding fast food and soft drinks. Once you have these actions down, put them in play. Start keeping in mind these actions and goals every time you leave the house. Every training session should be motivated and purposeful. Every meal should be in line with your goals. Everything should help you get one step closer.

Mentality is the best tool you can have for training. Train intensely and with a passion. Surround yourself with people who can bring this out of you. Listen to some music that motivates you. Read books that keep you moving forward. Whatever it takes to keep you on line with your goal and moving at it with that insanity that will get you there. Stay focused and you WILL achieve.

2010-03-10T19:44:00.000-08:00

The past couple days here in Louisville have been some great weather. It has been in the upper 60's and mostly sunny. This is great since we have been experiencing a lot of snow lately. Being that it was such nice weather I figured I would take a few clients outside today to do some training. Outdoor training is a great way to mix it up and avoid some of the boredom that can come from being enclosed in a gym all the time. The outside is also so versatile for training. Anything from bodyweight exercises to med balls to sleds to car pushes and so on and so on. It is such a great resource and clients and athletes will love it for the break of the normal routine.

Below is a couple videos of a client of mine, J-Wow. She has been working with me for about 4 months now and has shown some great strength gains. We went through a circuit of med ball slams to side throws, walking overhead lunges, sledge hammer swings, and stairs. Check it out...

Arnold 2010

2010-03-07T09:42:00.001-08:00

This weekend was the annual Arnold Classic and my second trip to the event. I brought some rookies to the event to share the greatness I experienced last year. We also went two days this year instead of just one. From arrival on it was just as great as I remembered it. Tons of free stuff, huge guys, and in-shape females. Talked to a couple vendors about their products, watched the Strong Man competition and deadlift competition, met some pros, and just took in the atmosphere. It's a great feeling to know that you are surrounded by like minded people loving every second of the gym consumed atmosphere.

Outside of the Arnold, my buddies and I made a 3 mile trek to go eat at Thurman's (home of the Thurmanator). We got there and realized there were 50 names on the list before us and after waiting about 2 hours with hardly any progress we decided that it was not worth a 4 hour wait. As much as I wanted to take a stab at the Thurmanator, I didn't want to wait 4 hours (especially being how hungry I was) and I wanted to catch some more of the Classic.

We finished up our visit to the Classic with the deadlift competition. Big weights being lifted...can't get much better than that. All I know is, I am ready for next year!

Brian Shaw...just 6'8 400lbs.

Jamie Eason...I love her

StrongMan Competition

These guys took this booth so seriously...pay to pose with these girls...they think your huge haha

Performance Enhancement

2010-02-26T17:35:00.000-08:00

The world of athletics is always looking for ways to improve performance and training. As I was perusing some blogs tonight I came across a mention of some new mouth-wear claiming to improve performance so I thought I would dig deeper to find out exactly what it was. Under Armour is releasing a mouth guard that is supposed to improve balance, endurance, and overall sports performance. Check out this video describing the equipment. I am excited to see more on this and maybe some research to back it.

Need Advice?

2010-02-24T19:53:00.000-08:00

The other day I was in the gym getting my lift in and guy approaches me. It went a little something like this:

Guy: Hey man.
Me: What's up?
Guy: Are the press machines any good?
Me: (confused look on my face as he was doing a leg workout)
Guy: The leg press machines...are they any good? I have done squats, leg extensions, and stiff legs. I was wondering if I should do those as well.
Me: Well the leg presses are ok...however, you have done all bilateral lifts meaning you are using both legs together to lift the weight. You need to incorporate some unilateral work, you know, lunges or step-ups or something of that nature.
Guy: So the leg presses aren't that good?
Me: They are ok, not the best, but you need to work some unilateral movements.
Guy: Leg Curls! Yeah, I'll go do some leg curls!
Me: Yeah, that's exactly my thought....

Here's the thing...if you are going to ask someone for advice, actually listen to what they have to say. If you are asking for advice, you are acknowledging that the person is knowledgeable about that topic. So why ask for advice and then do the exact opposite of what the person tells you. I think that getting advice from a professional is a great way to better your knowledge and your time in the gym. Just a few simple tips here and there can take you to whole new levels in your training. Don't be too proud to ask for advice in the gym. Find a trainer or someone you respect and ask them the questions you have. Have them check your form. I am a trainer and have been lifting almost a decade and I still ask for advice and form checks. I am constantly contacting different people to give me a few tips or see what their thoughts are on this or that.

I encourage you to ask for advice, take in that advice, and try it out. You never know what kind of gold mine you may find. Don't ask me why your shoulder hurts and what to do about it and then when I tell you to stop pressing for a couple weeks and work on strengthening your back tell me you are just going to stop lifting all together. That is not taking my advice, even though you will blame me when that break from lifting makes you weaker and your shoulder pain comes back immediately. Take advice and use it to make yourself better.

Oh People...

2010-02-18T07:46:00.000-08:00

So I saw this video on Tony Gentilcore's blog this morning and I thought I would share it with you all. This is an "arm workout" form Tracy Anderson, the trainer for Hollywood stars such as Gwyneth Paltrow and Madonna. This is the same lady that told women to never lift over three pounds or they will "bulk". WOW.

Anyway, ladies, if you want to be sexy and toned, lift weights (and not the pink ones). If you want to look like Skelator on Ecstasy then do this...

Strength Comes First

2010-02-17T20:48:00.000-08:00

I train for strength. That is my main objective in the gym, to get stronger. People ask me why I train for strength, I'm not an athlete anymore and I don't do powerlifting meets. They say I should train more like a bodybuilder, for aesthetics. Body part splits, high numbers of reps, and pumped muscles. I explain to these people that I would rather be strong and not look strong than look strong and not be able to move a pencil. Strength is more functional, in life as well as in my career. If I am strong I am able to hang with my athlete clients and demonstrate exercises of all genres. If I am not strong then what respect do I deserve from my clients or athletes...NONE. If a friend asks you to come help him/her move and you are strong then you are that much more of a help. If your girl needs you to defend her and you are strong then you are capable of that task. These things are not possible if you are weak, even if you look big. Not too mention after neural adaptations take place and strength is gained through that the next step is increase in muscle size. If the muscle is stronger, it will get bigger. So there is your size gain.

All I'm saying is that if that day comes where your climbing a mountain and a big rock falls on you, you can either BE strong and lift it off, or LOOK strong and die. Your choice...

Snow Days

2010-02-14T13:52:00.000-08:00

This past week here in Kentucky, just like the majority of the United States, he have been experiencing a decent amount of snow. Here in Kentucky however, life stops if so much as a single snow flake hits the ground. Schools are cancelled, stores are closed, and people raid the groceries like its the last chance they will ever have to get food. Needless to say, the gym has been a little lacking on visits this past week. One of my clients brought up an observation he made and it made sense. He asked me if I noticed how with the decreased population of people in the gym during the snow week, the percentage of "in shape and attractive" people sky rocketed compared to normal. With this being true I took it a step further and commented on not the level of fitness, but the level of commitment. Normally in the gym you will see a large number of people there but not doing much exercise. Instead these people are joking with friends, watching the TVs, walking the track at the pace of a snail, and in all cases, never breaking a sweat. These are the people who come to the gym so that they can tell their friends and family, "I'm trying to lose this weight and I go to the gym but my weight isn't budging. It's just my genetics." FALSE. It's called a lack of effort.

Well this group of genetically deprived people are nowhere to be found when there is any type of excuse available, and that's exactly what the snow is. So back to the conversation with my client. As I explained this thought about effort versus fitness we looked around and everyone in the gym at that time was working hard. We didn't see the talk shows. We saw people pushing themselves and their friends. We saw sweat. We saw EFFORT. The difference between the normal gym-goers and those in the gym during a blizzard has nothing to do with their fitness level but has everything to do with their level of dedication. The reason that there are more "in-shape" people in the gym is because of this dedication. They have just been at it longer. Those who are at the gym during times others aren't will be reaching their goals and will be looked at as the high fitness group as well.

Now before a lot of you get all pissy with me and start attacking me with things like, "My kids are out of school so I have to stay home with them", "I couldn't get out of my neighborhood", or "I'm allergic to snow" I have some advice for you all as well. Besides the fact that I could combat just about every excuse you make, let me throw out some ideas for you to still work towards your goals. Work out at home. You don't need any weights or equipment to get in a good workout. Try a bodyweight circuit where you create a group of exercises and do them back to back without rest. Trust me, you can get the heart rate up pretty quickly. Try something like this:

Squats x15

Pushups x15

Dynamic Plank x15

Burpees x15

Lunges x15

Mountain Climbers x15

Squat Jumps x15

Do this 3-10 rounds, depending on your level of ability, and I'm sure you will be cussing me out. But hey, you will be getting a great workout even though you can't make it to the gym because of the snow. Another option? Go shovel the snow off your driveway, maybe even a couple neighbors. See...you will be getting a workout in AND doing a couple good deeds. Double whammy!

Just understand that there are a million opportunities for excuses every single day, whether it's snowing or we are in southern California. You can either grab these excuses and throw them around like a NFL player at a strip club, or you can avoid them and take another step towards your goals. Let's move foreward shall we?

To Stop Learning is to Die

2010-02-02T19:11:00.000-08:00

The other day at the gym I was approached by a guy who is a regular around the gym. He was talking about personal training and asked me a question that I had never really been asked before. "How do you learn exercises and new stuff?" It took me a second to really put an answer together because it is something that just comes as normal to me and I don't really think about it. My answer...READ.

I read all the time. I read blogs, books, articles, research, basically whatever I can get time to read. I keep up with fitness professionals and strength coaches around the country. There are so many people that have a lot of good knowledge and experience so why not learn from them? No one knows everything so there is always room for knowledge. Some of my favorite people to read are:

Eric Cressey
Tony Gentilcore
Mike Boyle
Mike Robertson
Alwyn Cosgrove
and many more

All of these guys have blogs, books, and many, many articles worth checking out. Beyond these guys websites like T-Nation.com are great. Daily articles are supplied be well renown coaches and trainers about anything and everything fitness related.

Whether you are a trainer or a coach, a rookie or a vet, there is always a need to learn more. Stay current in the research and stay current in the latest applications. Experiment with yourself and your clients. Try new methods that you learn about or develop yourself. There are too many people that I see that don't learn and improve. They get their certification, they get a job, and that stops everything. They use the same methods and workouts each client and situation. That is the definition of lazy. If you want to be good at whatever it is you do, you have to continually perfect your craft and better your knowledge. Only this way will you be able to become a name in your industry and a person that people look to for advice and help. ALWAYS LEARN.

Project 190 Update

2010-01-30T11:56:00.000-08:00

Today concluded phase one of my Project 190 program. After four weeks, strength is on the rise and my body weight has gone up about seven pounds. At this rate I am hoping for a final weigh-in of around 195. As far as my nutrition is concerned, I have been consuming about 3,500-4,00 calories daily (non-training days being less) and the types of food consumed have been generally healthy. I have been eating a lot of eggs, granola, smoothies, fruit, sunflower seeds, beans, chicken, and other lean meats and fish. This past Wednesday I had a lunch feast with ROB at BD's Mongolian Grill which gave me a nice boost as large amounts of meat were consumed. I have limited myself to one soda a week and one day to eat a few sweets. My main goal is gaining weight and strength but I don't just want to eat whatever so that my performance and health are optimal.

As far as the workout goes, its a very basic concept of push/pull with some power exercises thrown in. I am constantly working on my hip and shoulder mobility so I include a mobility warm-up every session. My main objective each day is to lift as much weight as I can for the given number of reps and sets. Below is the workout from phase one...

DAY 1
Clean High Pull 4x4
Front Squat 2x8 2x6
Shoulder Press 2x8 2x6
DB Incline 4x8
Triceps 3x8
Russian Twist 4x8-12
Plank 4x:30

DAY 2
Explosive Shrug 4x4
Seated Row 2x8 2x6
SL SB Leg Curl 4x12
SA Lat Pulldown 4x8
Biceps 3x8
Cable Rotation 4x8-12
Side Plank 4x:30

DAY 3
Squat Jump 4x4
Bench 2x8 2x6
Lunge 4x8
DB Shoulder Press 4x8
Triceps 3x8
SB Russian Twist 4x8-12
Rollout 4x12

DAY 4
DB Swing 4x4
Lat Pulldown 2x8 2x6
Glut Ham Raise 4x8
SA Seated Row 4x8
Biceps 3x8
1-2-3-Throw 4x8-12
Side Dynamic Plank 4x:30

So Many Excuses...

2010-01-25T19:54:00.000-08:00

This is a blog post from Mike Rousell's blog. I was reading around tonight and felt this very interesting so I wanted to share it with you all. Enjoy.

The REAL Reasons Why You Can’t Lose Weight

January 14, 2010

Today I wanted to share with you a very insightful story that a friend of mine who runs a gym shared with me.

A woman came into his gym and said that she really wanted to join as she needed to lose weight for health reasons but she could not afford the monthly membership fee. My friend told the woman that he wanted to help her so he’d make her a deal…

He would give her a free 30 day membership. During those first 30 days, if she came in and exercised 15 times then he would give her the next 30 days for free, the same for the next month, and the next month. So in essence this woman could have a lifetime free membership IF she used it. The woman was so happy and very grateful to my friend for making such a generous deal with her. Do you know what happened in the following 30 days?

She showed up 6 times and never came back.

You can probably see what I’m getting at here….money wasn’t the issue. The cost of the gym membership wasn’t the ‘thing’ that was holding this woman back from losing weight. It was a convient scapegoat.

What are you convenient scape goats?

What are the reasons you give for not losing weight and reaching your goals?

Write them down, crumble up the paper, and throw it in the recycle bin never to mention them again.

Then get down to work and lose the weight.

Random Thoughts 1/21

2010-01-21T10:41:00.000-08:00

Haven't been on here in a while, pretty busy with the New Years Resolutioners, so I thought I'd just give some thoughts and what not.

-First and foremost, I have gained 4.5 lbs in the past two weeks so Project 190 is nicely on its way. Been pushing some solid weights and plan on seeing increases throughout. I have two more weeks of phase one and then I will be posting the workout on here for everyone to see. Stay tuned.

-The gym has been crazy packed the past couple weeks. It seems that everyone has taken to their New Years Resolutions of losing weight and getting in shape. As much as I love seeing people in the gym trying to better themselves, I know that 90% of these people will be quitting within the next month. It is sad that this is true but it is. It's like a group of tourists. They are visiting my home land and just getting in the way and once the season is over they will all be gone. All I know is it is a a tough ass time trying to get ahold of equipment right now.

-One thing I have been noticing around the training world over the past couple of months is exercise execution. This is something that is overlooked and I see a lot of trainers who prescribe exercises but don't know how to teach them correctly, or in some cases do them correctly themselves. A word to trainers out there...Know how to perform the exercises you prescribe and what to look for when these exercises are being done. Give coaching cues. As a trainer, you are not there to just tell people what to do but to teach as well.

-Just remember to always keep learning and improving your craft. Whatever you do, improve your game. Too many people become complacent and quit learning, quit improving, and just stay stagnant. Always improve, ALWAYS.

Do You Need Some Help?

2010-01-10T15:12:00.000-08:00

I was waiting on a client to arrive the other day when this lady approached me. I asked her if I could help her and she explained, in a agitated tone, that she had joined the gym 3 days ago and was yet to receive a tour and had no clue what to do while she was there. I asked her what she needed to b shown to her, thinking she wanted to know a few exercises for this or that, and she responded with, "Everything." Thrown off by that comment I explained to her the complimentary intro to personal training and asked if I could schedule her an appointment. She didn't want that and instead explained that she wanted to use one of the machines in the cardio theatre and needed someone to show her how to use it. Trying to be courteous, I asked around but all the trainers were busy so I just directed her to the front of the gym to request a tour. On the inside however, I was rushing with insults and confusion. I just don't understand how people can be so helpless. They all want everyone else to do things for them instead of doing it on their own.

I realize the gym can be an intimidating place, especially to the new member who may not be in the best shape. However, it is not an impossible task to come in, not knowing anything, and figure out how to use the equipment. Most of the cardio machines are as simple as getting on and pushing start. Beyond that, there is a track which all you have to do is walk. We do that everyday, some less than others but regardless. The resistance training machines are similar in that regard. Each piece of equipment has a written and picture description of how and what. And if you want to get real crazy, people could go on the Internet and so some research on working out to figure out some simple workouts and exercises to do while in the gym. WHOA!

Don't get me wrong, I have a job because many people are ignorant to exercise and need that help. I'm a specialist. However, people need to learn to take some responsibility. I have talked about this before and will more than likely talk about it again. It is your life people. Why wait for others to direct you or hold your hand while you go through it. Take control and figure it out on your own. You will be much more successful this way and when that time comes that you have no one to lean on, you will be prepared to go to battle. There is always a way to get something done so figure it out and do it. Research, try things out, experiment. You may not always be right on the first time but you can learn from your mistakes and figure out the best way to do something without relying solely on others to do it for you.

Project 190, The Rest of the Story

2010-01-01T18:41:00.000-08:00

I made mention last week of something I called Project 190 so I thought I would let you in on a little more detail. As I discussed, I have been on an upward grind to gain weight over the past 8 years and have made some decent gains. At this point however, I am ready to get myself to that next level. The past few weeks I have lowered my lifting volume, focusing more on mobility, form, and recovery. After these few weeks, my body is recovered and ready to move some big weight again. Start Project 190.

I have created a 12-week program that is similar to a program I completed last January. My strength increases were great so I figured I would use the same principles, making a few adjustments with the things I have learned over the past year. As far as my nutrition goes, I am making some adjustments to make sure that not only I am taking in a lot more calories but eating cleanly and properly. I will be consuming some type of meal every couple hours, my bigger meals being close to 1000 calories. I am also adding a peri-workout protein drink and a pre-bed protein shake. Some other small adjustments I am making include the addition of walnuts to smoothies, sunflower seeds as a part of my afternoon snack, and I will also not put a limit on spending for groceries.

As far as the workout goes, I have created a push/pull split, four days a week. I really like the push pull split because it allows me to work each muscle group twice per week and I am also able to lift maximal weights on each lift because my muscles are not fatigued as they would be towards the end of a body part split workout. Each week also includes both unilateral and bilateral work of each movement. If you are interested in seeing the workout in more detail, shoot me an email.

My pre-measurements are listed below. I am upset with some of these numbers but hey, it is more room to improve and grow.

Weight: 180
Fat %: 12.1 (not sure on the accuracy of this...Omeron was used)
Circumference measurements (in.):
Shoulders: 49
Chest: 39.75
Waist: 32.5
Hips: 39.75
Thigh: 22.5
Calf: 13
Arm: 13.5
Bench Max: 300
Squat Max: 385 (WEAKSAUCE)
Vertical: 30in.
3RM Pull up: +80

My main goals in terms of numbers include increasing my weight to 190, my squat to 420, bench to 315. I would also like to see an increase in my vertical and with the weight gain an increase in circumference measurements. Stay tuned for updates of Project 190 and as my boy Tech N9ne said, "I'm hype cuz the beast is evolving!"

Can I Get a Happy Ending With That?

2009-12-25T07:33:00.000-08:00

I was in a giving mood this Christmas and decided to get myself a present. Needless to say, when I opened the present I got for myself I was excited to see that it was a massage. I have been needing one for the longest time. How myself ever knew that I needed one is beyond me!

You may think, "Are you stressed and need a massage to relax you?" Well, the answer to that is no. I am getting a massage for performance benefits. "Performance benefits? How can massage help with that and what kind of performance are you doing?" Yes, performance. Massage is very beneficial in sports performance as well as just overall movement and tissue quality. In regards to the performance I am taking part in...I am talking about my lifting. I am trying to do big things this year and feel that a massage can help me jump to some new levels.

How can massage help? Well there are a number of different thoughts and theories on this. Research is continuing to be completed on this topic and new finds are continually put out in the literature. The proposed benefits of massage include such things as a decrease in tissue adhesion, increasing local blood circulation, stimulation of parasympathetic activity, reduction in neuromuscular excitability, and pain relief.

When looking at tissue adhesion, massage can mobilize and elongate shortened or adhered connective tissue. This adhesion of connective tissue can happen from prolonged use, injury, or just movement issues. By "loosening" up this connective tissue, the muscle-tendon unit becomes less stiff, improving movement quality.

A number of the benefits of massage deal with recovery from exercise or sport. The increased temperature of the area being massaged can increase blood flow, thus bringing more nutrients into the muscle. At the same time, parasympathetic activity has been shown to increase. This leads to a reduction in heart rate and blood pressure as well as lowered cortisol levels. Pain reduction has been shown following a massage which could lead to a quicker recovery from post-competition soreness, also known as DOMS.

As you can see, there are a number of benefits of massage in regards to sports performance. As for me, I am no longer participating in a sport but I do train religiously and I feel that I am at a point where I have a lot of spots that need some work so that I can further improve my movement quality. Not to mention, a massage might be relaxing.

On a side note, I just want to wish everyone a happy Christmas and make sure you all realize it is time to get serious about our goals. No more excuses! And this video below is effin sweet.

Prioritize Your Life

2009-12-20T12:03:00.000-08:00

"I just don't have time to workout."
"I am too tired to cook when I get home from work."
"I want to lose weight but my schedule is too busy."

Ever heard one of these? I know I have...hundreds of times. People are always talking about how they want to lose weight, they want to get stronger, they want to be healthier, yet they always have a billion and one excuses on why they can't achieve it. Well guess what...it's all bullshit. If there is something you want, there is always a way to get it. It may take a lot of hard work but you can get it. And with the new year around the corner, and the ever-so-popular "New Year's Resolution", why not make it now.

This is what I want you to do. Sit down with a piece of paper and a pen. Write down your goals and number them from the most important and urgent to the least. Under those goals, I want you to write down the things that need to be done to achieve those goals. Once all this is written (with detail) sit back and think about your typical week and the things that you do on a daily basis. Write down these activities and label them as mandatory (such as work or family) or wasted time (such as watching television or facebooking). Now that you can actually see how much time you waste in a normal day start scheduling your week by taking out those spaces of worthless activity and filling them with the things that you need to do to achieve your goals. This is all called prioritizing your life. I'll give an example:

Let's say your goal is to lose weight and become healthier. To achieve this goal you need to do the following: Go to the gym at least 3 days per week. Eat healthy meals. Get good sleep at night. The mandatory things in your schedule week to week would include work, time with the family, time to prepare meals, and some time to your self. Things that are to be avoided or limited would be watching t.v., playing video games, or browsing the Internet for worthless stuff. Now just schedule in about 30-60 minutes 3 or 4 days a week of exercise. This can be done before work, right after work, Saturday or Sunday, and so on. To save time with meal preparation, pick a day where you have only a few, if any, things to do and cook a number of meals so that you have them ready for the rest of the week.

This is a simple example of planning out and prioritizing your life. Do this now. Have it all on paper so that you can SEE it. Just thinking about it doesn't make it concrete but writing it does. I realize that it's almost Christmas and times are crazy right now but have everything written and thought out and then come January 1st start putting the plan into action. You will be amazed at how much more productive you could be if you just took some time to prioritize your life based on your goals.

Project 190

2009-12-20T10:56:00.000-08:00

For those of you who know me best, you know I have always been a small guy and it has been an uphill battle to get to the point I am today. For those that don't know me that well (or at all), I'll give you a little background. As a freshman in high school I weighed in at a diesel 100lbs. Being an athlete, that wasn't going to cut it. I was introduced to weights and by the time I graduated from high school I worked my way up to a mammoth 145lbs. Entering college and trying to walk-on as a baseball player at the University of Louisville I knew I was still at a point that wasn't sufficient. After making the team and going through the fall season I was cut, the main factor being my size. I guess at that point subconsciously I got this feeling to just get huge. I started focusing more on my lifting as well as putting more thought into my post-workout nutrition. By the time I transferred to Transylvania University to play the second semester of my freshman year I had worked my way up to 160lbs.

At Transy I started learning more about supplementation, nutrition, and lifting. Each Fall I busted ass and would work my way up to more strength and more size. Baseball season was always a set-back in those gains however, as I would lose about half of the gains I had made the previous Fall. At the conclusion of my senior baseball season I weighed in at about 165lbs with a squat of about 335. Needless to say that was quite weak sauce.

At this point I started grad school and now had no baseball left so it was time to start getting really real with my lifting. I started focusing on eating more and staying consistent with my lifts and weights. I started recording all of my workouts and tracking my progress. The second semester of my first year of grad school was when things got serious. I started lifting with ROB and we jumped in to a push/pull routine. This is where the upward climb started. Last January we created a program leading up to spring break and I had set two goals. One was to squat 400 and the other was to weigh 190lbs. Spring break week we re-measured and I maxed out at 405 on squat but fell short of 190lbs by about 3-4lbs. I was still very pleased as I took my squat max from about 365 to 405 and gained about 7lbs during the months of January and February. I finished grad school weighing in at 185lbs.

At this point I have fallen back in my weight. I am now weighing in at 182lbs. Part of this decline was because of an increase in activity as I train for 6 hours straight every day and have trouble fitting meals in during that time. After working my strength back up over the past couple of months I have decided it is time to get serious and hit this shit hard. This is where Project 190 comes in to play...

Check It Out

2009-12-16T09:37:00.000-08:00

Just wanted to tell everyone to check out my buddies blog at www.accelerateyourself.blogspot.com. He just completed a 2-week experiment where he wore a weighted vest for every waking minute throughout those two weeks. Check it out for all the details. It's good shit and you gotta love the idea of creating a testing your own theories and questions.

No Nuts, No Glory

2009-12-15T09:51:00.000-08:00

Time and time again I see people in the gym doing the same thing over and over again, with hardly any effort at all. They come in and pedal away hours on the elliptical or run a few rounds through the resistance machines and call it a day. Then they have the audacity to come ask me why they aren't getting results! Being the nice guy I am I offer them some advice to change up their routine and give them some solid exercises to add in. They finish a set and look at me and say, "Man, that's hard!" The next day in the gym they are back to their same old and it's like they never even talked to me. If you want to be average and stay in the shmedium life that you have then by all means do that. But if you want to better yourself and be something great then you have to step up.

It is time to step out of your tiny little box and venture out into the world. Both in the gym or in life, you can't get to where you want to be if you stay inside that box. Grow some nuts and do the things it takes, no matter how hard. Go in the gym and bust ass, following the advice you were given. Fix your diet and start eating right and preparing your meals ahead of time. Put in the extra work to better your career or your relationships or whatever else it may be. Life isn't always easy. Stop making excuses and just do it. Get some swag in your step, focus your energy, and do the damn thing. Get a little out of your comfort zone and things will start to happen.

What Are You Willing to Do to Improve Yourself?

2009-12-03T19:49:00.000-08:00

This morning I made my way to Lexington to get a shoulder workout with ROB (www.accelerateyourself.blogspot.com) Most people think I am retarded and don't understand why I would wake up early and travel an hour to Lexington just to lift then turn around and drive an hour back so that I could make it to work. Well, as I have talked about before, surrounding yourself with people who can make you better will make you better. For the past four months I have been lifting by myself at a gym that is full of small guys and deusche bags. The only people who know anything about anything are the other trainers and most of them just lift for aesthetics (which is not for me). So needless to say it was time to get a lift in with someone who not only wants to get stronger every day but is also stronger than I am.

Life is all about putting yourself in situations that will maximize your potential. Too many times I see people who don't even get close to being the person they could be because of the company they keep and the situations in which they place themselves. Whether it be in the gym or just in general, people are always creating a ceiling for themselves because they don't see that the people in their life are holding them back. Look around you and really take a look at the people you spend the most time with. Are they people who are where you want to be? Do they work to achieve similar goals in life to those that you desire? If not, why be around them? I challenge everyone to truly step back and evaluate their lives. Start surrounding yourselves with those who can help you become the person you want to be. I promise it will make a difference in your life.

By the way...Check out www.accelerateyourself.blogspot.com to see this morning's workout and a video from the workout.

Happy EatasmuchasyoupossiblycanandgetHUGE Day!

2009-11-25T18:35:00.000-08:00

Just wanted to send out a message to everyone saying Happy Thanksgiving (or eatasmuchasyoupossiblycanandgetHUGE Day). Remember, we all have goals and we all know where we want to be. Keep this in mind when making decisions and make the choices that will take you towards these goals, not away from them. I was informed the other day by a client of mine that the average American gains 2.7lbs over Thanksgiving weekend. Remember that when you are feasting with the fam this weekend. If you are looking to gain weight then eat your heart out and keep the training intense. If you are looking to lose weight then be aware of the amount of food you take in and stick to the healthier choices. Oh and keep the training intense. I don't care that it is a holiday weekend. If you are there I will see you in the gym. I'll be the guy getting mine. Remember, the average American gains 2.7lbs...who wants to be average? Not this guy.

Got Your Back Right?

2009-11-23T19:53:00.000-08:00

I have been working with a large number of people over the past few months. This group of people ranges from young adults to the elderly at various different fitness levels. One thing that I have noticed with about 90% of these people is their lack of strength in the upper back, specifically their ability to retract the shoulder blades. Many of the people I have worked with have pronounced slouching posture and internally rotated shoulders but there are many people who do not look as bad yet still have trouble with retraction.

I recently started messing around with scapular retraction exercises and many of my clients have a lot of trouble squeezing the shoulder blades. From a point of muscle weakness to a lack of muscular control this problem is being seen in so many people. Since I have been noticing this a lot in the majority of my clients I have started to add in a lot of work on retraction from isolated exercises to positioning on other exercises such as rows. Before I get into some exercises let's look at the reason for retraction.

The scapulae help form the shoulder joint and give the humerus a fossa to rest in. On and around the scapulae there are muscles that help stabilize it and keep it in position. These muscles include the supraspinatus, infraspinatus, subscapularis, teres minor and major, and the levator scapulae. The rhomboids are also included in this group of muscles as they are responsible for retraction. If these muscles are weak and underdeveloped then the scapulae will protract and the shoulder joint will move causing a pulling on certain tendons and muscles. A displaced shoulder joint can be a cause of some serious dysfunction and pain. Keeping the scapulae in the right place can save a lot of trouble in the shoulder joint as well as improve posture.

When looking to strengthen the muscles of the back and improve posture and retraction there are some very helpful exercises. These include such things as wall slides, scapular rows, and cable retraction to low row. Other things include keeping the scapulae retracted while doing seated rows or focusing a lot on squeezing the shoulder blades together when doing rows, pull downs, and even things such as push-ups or bench press. A simple way to work on this is to add in one or two of these exercises into a warm-up every workout. This way the muscles in the upper back can see some development each and every workout. As I read in Dan John's book, if it's important, do it every day.

Strengthening these muscles of the upper back and bringing the shoulder blades into the right position will not only keep the shoulders healthier but will also help with strength gains in just about every upper body exercise. Remember, we are only as strong as our weakest link.

Less May Be More

2009-11-15T15:42:00.000-08:00

As I was in the middle of my Saturday morning lift this week I started to think about my programming now versus my programming in the earlier years of my lifting career. Earlier in my gym life I was always doing a lot of variation to my lifts from drop sets, to crazy volume, to 15 exercises in a single body-part workout. Now days I may only do 3-5 exercises in a workout and that may a full pull workout. I had always thought that if I wanted to get stronger and bigger I needed to do a ton of work and volume. That just isn't the case and it took me many years to realize that.

Over those first few years I did get bigger and, yes, I got stronger as well. However, these were only minimal gains compared to the potential I had. Within recent years I have revamped my thinking and became a lot more simplistic. I have moved away from body part splits, decreased the number of exercises, and implemented the basic, multi-joint movements. Within a years time of implementing a push/pull split with only 4 exercises per workout I took my squat from about 345 to 405; my bench from about 245 to 310; and my body weight shot up about 15 pounds with my body fat staying just about the same.

If you are looking simply to get stronger and more balanced in muscle then stop looking for the new, crazy workouts in the muscle magazines and start thinking simple. Pick a horizontal and a vertical push movement and a lower body pull movement and make it a workout. 4-5 sets of each exercise will have you definitely feeling it. Add in some mobility and pre-hab work as a warm-up and finish with some core work and you have a great day. Do the same for upper body pulls and lower body pushes.

I promise you that if you push yourself with the weights and keep the intensity high you will see some greater results with a simplistic approach.

Heels and Weights

2009-11-04T19:34:00.000-08:00

I was training today at the gym and as my client is performing sets of bench press and 1 arm lat pulls I look over and notice this trick working out in high-heel boots. Yeah, high-heel boots. I had to double take because I was so thrown off by her tactics. I started laughing out loud and had to share this sight with everyone else I could get a hold of. Seriously, why in the hell would anyone think that wearing high-heels during a workout is a good idea? Let's look at this...

With high-heels (or majority of today's athletic shoes) the heel is put in an elevated position. Being placed in this position for an extended period of time creates a lack of mobility in the ankle joint. Decreased mobility in the ankle joint creates problems all the way up the body. Knee joint, hip joint, lower back...they are all affected. This is a huge problem with people and joint pain in today's world. Along with that, having an elevated heel takes all of the activation out of the posterior chain. Just another addition to a weak backside that most of our society does not need. So many women wear heels on a daily basis and everyone looks for a new workout shoe such as Nike Shox which have a much higher heel. People need to get into a habit of walking around with their entire foot on the ground. Walking around barefoot while at home, wearing flats to work, working out in minimal footwear such as Nike Frees.

Start getting back to the way we were intended to be. Barefoot. Keep the heel low and see improvements in health and strength.

Hilarious

2009-11-03T18:42:00.000-08:00

I Know I Can

2009-11-02T19:12:00.000-08:00

As I look around I see a people all around me wanting something better in their life. Whether it be a better job, a better body, or a better relationship, they all want something better. We all want to be better. We should. Why should anyone not want to improve themselves or their lives. However, working towards these goals takes a lot of work and a lot of consideration. We have to consider the sacrifices it takes to get to where we want to be. We have to consider the company we keep because if you don't keep positive people around you then it's going to be hard to achieve the place you want to be. Why be around people who are going to hold you back? Surround yourself around people who better you. At the same time we have to keep in mind that place we want to get to because if you lose focus on that then you may as well kiss those dreams good-bye. So remember, stay focused, keep good company and know that you can achieve whatever you want with just a little bit of hard work and dedication.

Break to Build

2009-10-31T10:51:00.000-07:00

2009-10-29T10:48:00.000-07:00

So many times in life we look to other people to help us in troubling times. We want to have others there to guide us or lead us or be there for us so that we have that comfort or someone else to blame if things don't go right. I do this, you do this, we all do. The problem with this is that we become immobile on our own. We become dependent upon others and this holds us back. I am not saying that we don't need other people to help us out because we do. It is an amazing feeling to have support from another, especially through a hard time. What I am saying is that to be truly successful we must rely on ourselves and have the ability to work independently. There are times when problems occur and there is no one that can help us so we must deal on our own. Why look to others for blame when something doesn't turn out the way you want it. Instead look at yourself and figure out where YOU could improve. Keep friends and have outside assistance because it always helps, however, be strong yourself and have the ability to handle hard times on your own so that you as an individual can improve.

On another note, this weekend is Halloween. One of my favorite holidays. I get to dress up and look like an idiot and man it's amazing. I am not exactly sure what I am going to be yet but I will figure something out. What about this?

New CD from Tech N9ne came out this week as well. My man delivered as usual. KOD.

On the Death Bed

2009-10-18T17:32:00.000-07:00

This past week my great grandma passed away and the funeral was held Friday. As I sat there during the service and saw the people who came and the things that were said about her it got me thinking. Our whole lives are a path to an end. But this end is more of a change. Instead of being on this earth we are gone but our legacy lives on through other people. There were so many people who were, in some way, helped by my great grandma. Her story will live on through these people and we will never forget of how she helped us. We all have the ability to create our own story. When our time comes there will be a story left behind of who we were and what we did. How will you be remembered?

You can decide where you want to end up. Decide where you want to go in life, what impact you want to make, and how you want to be remembered and do the things to reach that point. This works for everything from the gym to a job to a relationship. Decide the end result you want. Whether you want to get bigger, lose weight, become the boss, get married, whatever it may be. Once you decide that end result you have to devise a plan, know how to get there and DO IT. I promise you if you know where you want to be, you can get to that point. You just have to focus, sacrifice, and do the things you need to do. It may take some hard work but if you truly want to succeed and be that person then you will do it.

Be that person you want to be and do the things to reach that end and be remembered as a great person with a legacy that will live on.

It's Not Always About the Gym

2009-09-29T09:59:00.000-07:00

So many times I see people in the gym who are there an hour a day, busting their asses, and still not getting any results. They still weight the same they did and still have a high amount of body fat. They come to me frustrated, looking for new exercises or ways to train to get them the results they want. My usual response is to ask them what their life is like outside of the gym. How is their eating and what do they do at their job. More than not the eating is bad and the job is sedentary. Well, this is why the results are non-existent.

Think about it this way...there are 168 hours in a week. The average gym-goer spends about one hour, 3-4 days a week. So out of 168 hours, the average person is working out 3-4, maybe even 5 hours. That leaves 163 hours in a week that we have to mess up everything we did in the gym. If the majority of the time outside of the gym is spent sedentary, whether it be at work or at home on the couch, then we aren't going to be using the energy we need in order to lose the weight we want to lose. If we aren't eating properly, consuming healthy foods throughout the day, then we aren't going to see the results we want to see. Just because you bust your ass in the gym for an hour every day doesn't mean you earned the right to go to Wendy's and pig out. It doesn't mean you get to go home and sit on the couch all night.

If there is a goal you have and you are serious about achieving that goal then that means your whole life needs to be pushed in that direction, not just the 3 hours a week in the gym. Eat right all day long, go for walks, do some extra moving around at night. If you have a sedentary job, walk around the office every 15-20 minutes to get in that extra movement. If you need to, go get a pedometer and make sure your are getting about 10,000 steps a day. Make sure you are serious about reaching your goals and once you decide you are then figure out what you have to do to get there and DO IT. Yes, it's going to be hard and it's going to take some effort, but if you truly want it then there should be no excuses. Like Nike said, Just Do It.

*On another note, here is a blog by Tony Gentilcore about BOSU balls and their worthlessness.

Staying Foundational

2009-09-27T13:59:00.000-07:00

Walk into any commercial gym across the country and you will see a number of trainers training at a time. More than not, you will see trainers using crazy movements and exercises, putting people in very complex positions, using equipment like bosu balls and kettlebells, or the like. For most of these trainers the clients they work with are those wishing to lose weight, and to be general, these people will lose weight just by doing something, no matter what it may be. I was thinking about this the other day and actually discussed it with a new client of mine. As exciting and attention getting all of these new pieces of equipment and crazy exercises are, they are just not needed. In my personal opinion, I feel that one can get a lot more out of basic, foundational movements than one would with some of the stuff seen around the country's gyms.

When I say basic and foundational movements I am referring to things such as the squat, deadlift, pushup, pullup, or plank. Each movement is a base. Squatting and deadlifting are not only compound movements that recruit a large amount of muscle, they are also used numerous times in our everyday life. Sitting and standing are forms of the squat. Lifting something at work or even your young child is a form of the deadlift. Just think of your normal day and I guarantee you there is a number of squats and deadlifts involved. As far as the upper body goes, the pushup is a great foundation for building "push" strength and the same goes for the pullup and "pull" strength. As far as our core goes, the plank is the best way to build that stability that we need, instead of doing hundreds of crunches on whatever piece of equipment we can get our hands on.

As I was talking to my client the other day, I was explaining how I tend to stay with these basic lifts and work into some simple variations. If these basic movements can not be performed flawlessly without weight then there is no reason to be adding in different implements and weights. I was also explaining how these basic movements build up strength throughout the body, including our stabilizers and core. I went on explaining the movements and the relevance to fat loss also came up.

In terms of fat loss, each of these movements recruit large amounts of muscle which means more calories are burned. Each exercise recruits the core which means more calories are burned. Each movement also builds muscle throughout the entire body which means more calories are burned. So all in all these movements will burn more calories then some movement which only uses a single muscle group.

When it comes down to it, so much can be achieved from basic movements and lifts. The movements I have talked about here are the foundations of every other movement or exercise seen in the gym. Master these first and get that base strength and then you can jump into some more advanced exercises.

Random Thoughts

2009-09-24T10:06:00.000-07:00

I know it's been a while since I last posted. I have been busy training and what not. I figured I would make my return to the blog world with a few updates and thoughts.

I just started reading "Under The Bar" by Dave Tate and I am really enjoying it. The man has experienced a lot and to teach life lessons through lifting is the best idea I have ever come across. I feel like there can be a lot learned in the gym when it comes to how to be an overall good person. Dave Tate outlines this in his book and uses some great examples to articulate these lessons. I also purchased his second book, "Raising The Bar" and cannot wait to read it as well.

I have been training a lot lately and my clientele has picked up. I am starting to see some nice strength gains in a lot of my clients and am really excited about this. Come next week a few of my clients will be bumping it up a notch and starting into some interval training instead of the boring steady state they have been doing. I feel that a base has been built and they are ready for the next level Bring on the results.

I am also currently in the process of talking with KORT Physical Therapy about a PT Tech position. I don't know a whole lot about the position but it sounds like a great learning experience as well as some extra income. Can't beat that. I am always trying to increase my knowledge in every aspect of the field, so this would be a great way to get better insight in the world of rehab and corrective exercise. Not to mention I will be surrounded by intelligent people that I could constantly pick the brains of.

With the increased amount of training I have experienced over the last couple of weeks I have noticed that I lose about 3-4 pounds every night. Granted I gain that back by the time I return to the gym the next day it just sucks that I am constantly set back in my aspirations of gaining weight and size. I am working out some ideas to alleviate this problem right now since my time to eat is limited while training. Any suggestions, hit me up.

Just a little piece of motivation. NEVER stop bettering yourself. I have talked to a lot of people who explain that once they got married they stopped working out, or they got to a point where they were happy with their lives and let themselves go. DON'T let that happen. There is no point where we are good enough. I don't even like to say 'good enough' because I don't believe in it. I can always get stronger, I can always get smarter, I can always be a better friend, son, grandson, whatever. Complacency is a waste. Always strive for something better. I am not saying you can be happy or satisfied with where you are. What I am saying is don't let that satisfaction end your road of improvement. Satisfaction should only increase the drive to become better. Things are going to be tough; if they weren't then everyone would be perfect. Don't be the person that backs away from a challenge. Embrace challenges and use them to become what everyone thought you couldn't.

FEAR

2009-09-11T21:22:00.001-07:00

I am just entering into my second month as a full time personal trainer here at Urban Active. So far it hasn't been too bad. It's not my ideal place to be, but it's a good experience none the less. However, there has been one thing lurking in my thoughts for quite some time now. What this creature is is FEAR. There is constantly fear running through my mind and as much as this sounds like a bad thing I don't see it as such. Before I get into that however, let me explain this fear.

Everyday I come into the gym to workout followed by training. Some days I may train ten plus people. All of these people expect me to get them to their destination. Whether their destination is a beach body or maybe a relief from joint pains, these people trust me with their bodies. This is where the fear comes in. I fear that i will let these people down. I fear that months and months will go by and no progress will be made. I fear that I myself will not reach my full potential. As bad as this may sound I see it as a good thing.

I see it as good because I see it as motivation. I see it as a driving force to my self-improvement. It is this fear that has me reading and learning as much as I can. It is this fear that has me working when I could be relaxing. It is this fear that pushes me me to strive for perfection. I realize that perfection is an unobtainable thing, but why not strive for it? Why not push myself to be the best that I possibly can be? I don't care if I am better than the next guy. I care that I am better than the guy in the mirror every single day.

I ask you one thing: What are you afraid of? Use that fear to accomplish the challenges ahead of you. Become the best you can be and stop being okay with mediocrity. Don't run from fear. Embrace it and use it. You will see that it can be the best motivation of all.

Blast Away the Fat with the Ab Rocket!

2009-09-08T18:59:00.000-07:00

So I was watching television the other night and I happened to see this:

I am so sick of this crap. Every other day there is some new "revolutionary" exercise machine that promises to take us from extra large to super shmedium. The best part about it is that all of these pieces of equipment focus on the abs. Not the core, just the abs. Yeah, like doing a billion crunches, or the like, will make us burn off all that fat we've been putting on over the years. I thought the abdominals were a small muscle group. I guess all that anatomy I've been studying is wrong.

Back to the Ab Rocket. So I was watching this and another video about the Ab Rocket and it was all I could do to not fall out of my chair laughing. First off, I love the reasoning behind it. "Regular crunches cause pain to the lower back and neck.But the Ab Rocket gives us the support we need to do a proper crunch." Here's the thing: A crunch is a crunch. It puts stress on the spine, and puts the spine in positions it is not meant to be in. I have discussed this in a previous post but I will say it again. The spine is meant to be supported, not bend. Not to mention, all these crunches are just shortening the front side, which in turn causes the "hunched over" posture that we see so many people have. Crunches, no matter how they are supported, are just an inferior exercise for the core. The core needs to be worked as a whole, to prevent movement of the spine and support force transfer between the lower and upper body.

Another thing that made me laugh was another commercial for it where Ashley Marriot (the creator) described how the Rocket can work the entire body, yet every exercise they showed on it was working the front side. There is no work on the back side of the body with this machine. Period. It is all front side work and that is the last thing this society needs. Most people could go without front side work for a while to correct their imbalances they have accrued from hours in front of the computer or sitting on the couch.

People, stop listening to this crap on television and maybe they will stop putting it on there. All of these pieces of equipment, videos, and other gimmicks are just that...gimmicks. They don't work and they more than likely will make us worse off. Get some advice from a professional who knows what he/she is talking about and get to the gym and work HARD. Yes, work hard. It takes effort to improve ourselves. Things don't just come easy.

IronMan...

2009-08-31T08:51:00.000-07:00

So I went down to downtown Louisville last night with a couple friends to watch the finishers of the the IronMan. For those who don't know the IronMan is an event consisting of lots of swimming, lots of biking, and even more running. It takes some people 17 hours to complete this mess. To quote Fletcher Reede in "Liar Liar": "Why would anyone wanna do that!?"

OK, so before I start to piss everyone off I will say that I can respect the sense of accomplishment and the amazing effort and work it takes to complete an IronMan. But let's get real, what is the purpose of doing aerobic exercise for that long. There is no athletic skill, there is no carry-over to everyday life, and there is a lot of injuries that can and do occur. As I watched last night, a large number of the finishers were limping across the line only to just about collapse into the arms of the workers. It isn't unlikely that many of these people will have foot, shin, knee, or some other type of injury following this event. It just doesn't make sense to me.

”I play a real sport for real men, not trying to be the best at fucking exercising.”

Long distance aerobic exercise doesn't make us stronger, it doesn't build muscle, and it doesn't really even make us look better. If you look at most marathoners they look like skeletons. No muscle mass, no curves, no nothing. Just Bones and skin. Not very attractive. Not to mention they can't lift more than 20lbs. over their head. We as humans were not made for this type of movement and duration of movement. We were made to complete short bursts of quick and powerful movements. Our ancestors ran quick sprints to catch their food, then used strength to carry it home. They weren't off running around for hours at a time. They needed to be powerful and strong. Think about your everyday life...When are you ever going to need to run for multiple hours in row...NEVER. But when are you going to need to lift something? All the time. Whether it be your kid, your furniture on move in day, your girlfriend (or boyfriend), and a multitude of other things. As my buddy Rob has said over and over, "If a rock falls on me, I'm gonna lift it off. If it falls on you, what are you gonna do? You can't run then."

To add on to the use of these two different types of exercise, let's look at injuries. If you lift properly, there is a rare possibility of injury and with good programming you can prevent and even ease pain and previous injuries you may have had. Even with proper running form, doing it for hours upon hours can cause some serious problems. I know which exercise I'm choosing. Hint: it involves lifting heavy things.

Now, I am not going to say to never do prolonged endurance exercise. There is a place and time for it. Thirty minutes a couple times a week for those just beginning exercise, those who are older and can't do things such as sprint, and even for a time of recovery. But I see no real purpose behind multiple hours of running, biking, and swimming all in one day. You may disagree but that's cool...because I'm going to tell you you're wrong.

Different Goals, Similar Approach

2009-08-27T10:13:00.001-07:00

Working with different people day in and day out I come across different goals and different bodies. These different goals include weight loss, "toning", body composition improvements, and muscle gain. These are all different goals but when it comes down to it the training methods are similar for each.

I tend to keep three main training methods in mind when working with my clients and myself. Strength training, metabolic training, and increasing muscle mass. All three are important for every trainee. Strength improvements will not only improve the other types of training but also performance of every day activities. Gaining strength makes life easier, makes the joints better, and keeps us independent for longer as we age.

Metabolic training comes into play when we think about burning fat. Everyone that trains wants to look good so fat loss is key to having defined muscles. For those focusing mostly on weight loss, this is very important and will make large improvements in body composition. For those wanting to gain size and muscle mass can use this type of training to keep a defined look as weight and size is gained.

Increasing muscle mass goes along with strength gains. Muscle mass gains will improve metabolism and a fat burning effect so for those who are trying to lose weight and better their body composition can benefit greatly from a gain in muscle mass. And of coarse those trying to gain some size will benefit from a gain in muscle mass as well as gains in strength.

All three aspects should be addressed whether your goal is weight loss, fat loss, or size gain. What you focus on most is the main difference between each group but all three should be incorporated to get an all around training effect.

Just a Little Random

2009-08-18T13:43:00.000-07:00

I recently got Internet and cable installed in my house so I should be on here some more, and not be writing blog posts once every decade like recently. I also want to mention how great cable TV is and how much I missed it. Don't worry, I still get my reading in every day.

Training for me is starting to pick up. I have added a couple more clients this week and am excited to get to working with these people. I plan on making a difference in their lives.

Been working on some more exercise videos so I figured I would post an exercise of the day. Here is the inverted row. One of the most underrated exercises in the personal training world. I learned this through my strength and conditioning work and use it with just about every client I have. Not only does it strengthen the major back muscles, it also works on the rear delts and scapular muscles and focuses on core stability. I highly recommend including it in your workouts for yourselves and your clients.

I have been noticing a lot of fatigue with myself lately and think that it is time for a really good deload. I have been going hard in my training, focusing on strength, for about 30 weeks now and I think my body is starting to wear down. I don't have the energy levels during my workouts like I am used to and my weights have not been increasing as much as I would like them. I also wake up very tired feeling in the mornings, no matter how much sleep I get throughout the night. Next week I plan on not lifting at all and just focusing on foam rolling, stretching, and mobility. Pay attention to your bodies. Only you can determine when you really need a deload. I have always incorporated deloads into my workouts about every 5 weeks but I feel that there is no magic number or time when deloads should be used. Instead just focus on your body and pay attention and you will be able to determine when you need a little R & R.

Oh Internet, How I Miss You!

2009-08-12T12:23:00.000-07:00

I apologize for being MIA for that past week. My cousin and I recently moved into a house together and we are still without Internet and cable. Needless to say, I do a lot of reading. Anyhow, I made a trip out to my parents house to get my Internet fix. I caught up on some blog posts from fellow strength coaches and trainers, checked out some T-Nation and found a few articles that I plan on reading this week.

Had my first session at Urban Active earlier this week. Two older gentlemen who are looking to get in shape and build a little muscle. We talked and did some evaluations Monday and started training last night. They are both new to resistance training and haven't been as active as they would like over the past couple of years. I plan on getting these guys to where they want to be, starting with building a solid foundation. This means a lot of stability work in the core and mobility work in the hips and shoulders. Once I can improve these areas then we can start to really get into some good strength training. We did some basic exercises last night to check form and see where these guys are and the form is something we will definitely have to focus on. Both of these guys are really great and fun to work with so I am excited to see the progress they make.

I have also been training a 12-year-old for the past couple of weeks. He is involved in pretty much every sport he can get into and is just wanting to get stronger since he is nearing high school. We have been working a lot on coordination and body control. Many kids don't have the body awareness to notice how their body is positioned during movement. Basic strength exercises using minimal (or no) external load makes up the foundation of his workout. My main goal with him is to strengthen his shoulder and hip joints while keeping the large range of motion he has. At the same time we want to get him using proper form during these movements so that we can keep him healthy and moving properly during his athletic endeavours. He has been learning very quickly and form has dramatically improved each week. Since he is younger, I don't want to overload his joints and cause problems, but strength training with body weight at that age is a great way to improve performance and strength.

I don't know when I will have Internet at my house but hopefully it will be soon and it won't be 10 days before I post again.

You're Training is Unstable!

2009-08-01T14:41:00.000-07:00

As I have recently mentioned, I was just hired on at a local gym as a personal trainer. Over the past few days I have been observing some of the directors and top trainers, just to see how things are run at this specific location. I am also very interested in learning more about the business side of training so I am trying to see as much of the business interactions as possible. However, that's a different story. While I have been observing training sessions and talking with a bunch of these trainers I have learned a few things about this facility and its trainers. One thing, however, sticks out like a fat girl in a nudie magazine. This one thing I am talking about is the obsession these trainers have with Unstable Surface Training, especially with the BOSU ball. I am the type of person that when the end of the day comes I am going to do my own thing and not worry about the next, but this is an issue I wanted to address. Every trainer and every training session I have seen since I have been in this gym has used the BOSU ball. Whether it be standing on, kneeling on, one foot, both feet, this piece of equipment has been used. I have even made it clear to my bosses that I do not like the BOSU and I think it is worthless. We agreed to disagree, and that's fine with me but I wanted to give some info to the rest of you as to why the BOSU and other methods of Unstable Surface Training(UST) are pointless.

Before we get into "why not" let's look at the reasons "why". While talking to these trainers I was able to see why they used this type of training so often. They call it "functional training". Reasons for use include more core activation, balance improvement, strengthening of ligaments and tendons, and it is "fun". OK but...

I had my own thoughts, which have been formulated by the things I have learned through schooling as well as reading the thoughts and opinions of some of the best strength coaches and trainers in the country, but I wanted to do some research as well to have some science to back up my thoughts. So let's take a look:

One study by two doctors at the Canadian Memorial Chiropractic College found that there was an equal amount of core stabilizer activation in both stable and unstable surface training.
Another study showed that with UST there was a loss of power production.
With UST the body is not able to produce as much force because of the lower level of balance.
It has also been shown that balancing on a BOSU ball or some other type of unstable surface improves balance on that surface however that improved balance does not carry over to stable surfaces...you know, like the ones we walk on every single day. I don't know what place on Earth has a ground made of BOSU balls, but I sure hope I never have to go there, or I will be unprepared!

A few more issues that I have seen and thought about: core stability can be improved in many ground based movements such as squats, deadlifts, and RDLs, just to name a few. Not to mention stabilization training such as planks, anti-rotations, and other core movements also improve spinal stabilization and core strength. We can also get "creative" and perform basic strength movements such as a deadlift or a step-up with only one dumbbell, in order to demand the stabilizers to work. Another area of concern is that the majority of people getting training have trouble balancing well on the balls and therefore groove poor movement patterns, or fail to correct poor movement patterns, while performing these exercises. In turn, these people make themselves more susceptible to injury.

Let's review. Force production is lessened by UST therefore muscle mass cannot be built which in turn leads to lessened results. Power production is decreased. Whether you are an athlete or an elderly woman, you need power output. Higher speed of contraction can help prevent falling and there is also research showing that power training in the elderly can improve quality of living. Ligiments and tendons are also strengthened through ground based strength movements. They strengthen as muscles do and unless one takes a performance enhancing drug, muscle strength is not going to outpace tendon and ligiment strength.

The biggest thing in my mind is this: Athletes are in the best shape, from body composition to movement ability. So why not train in a way that athletes train. Sure, a sedentary individual needs to work into a program but the basic principles of strength training, corrective exercise, and movement training can and should be applied fom the start. Keeping that in mind, why not look at what the best strength and conditioning programs are doing. In my experience with collegiate strength and conditioning, as well as what I have read, there is not any UST going on. So why, as a personal trainer, would I want to do that!? Because it is the new fad? Because my co-workers are doing it? I am going to be my own and have reasons behind what I do, more than, Billy and Johnny do it with their clients, or, it is fun!

With all that being said, I hope I didn't offend anyone out there. I just wanted to pass on the knowledge I have accrued and point out some fallacies of these "exciting new workouts".

Oh Public Gym

2009-07-27T15:19:00.000-07:00

So today was my first day at the local public gym. I have been used to a college facility which isn't perfect but it's better than the public facility. I already had some expectations of things I would see that would make me shake my head. To add to it, I had to go later in the afternoon so there was a much larger crowd to check out. To start things off, it was definitely National Bench Day (Monday), as 80% of the guys in there were pressing it out. Meanwhile, I was found squatting in the single power rack. Beyond the benching and the large collection of super cut-offs, there wasn't much else that really disturbed me, which was surprising. However, it's only day one.

The thing that really made my brain hurt was the trainers in action. I actually had to stop and write some things down on the back of my workout card just so I could remind myself day in and day out to never fall to this level. Here are a few examples:

At one point I looked over and noticed a trainer with his client (young, healthy girl) doing planks on a stability ball. The problem with this was that her stability is not yet that advanced as her hips were sagging so bad and there was so much curvature in her lumbar spine that I almost ran over there to sit on her back, thinking is was a swing or hammock of some sort.
This same trainer then had this client doing cable rotations while standing on a Bosu ball. Once again, her stability is not there. She was falling all over the place and the rotation wasn't even working her core.
Another crazy thing I saw was the new workout of the day: Bulgarian split squats combined with straight bar bicep curls. Yes, this guy's client was doing Bulgarian split squats while holding a barbell with a supinated grip, and at the top of the squat performed a bicep curl. WOW!

Now, I don't want to rag on these trainers too much because I will be training there soon. But hopefully I can set an example and teach some people better methods of training than the excessive use of the Bosu ball. The only time I will ever touch a Bosu ball will be when I get bored and decide to play Frisbee around the gym.

I could honestly tell stories like this day in and day out but instead, I think I will keep them to myself and after about a year write a book telling these stories and showing how messed up the public fitness world is.

On a side note: I owned my interview today as I took a "test" and talked with the director. Not only was I able to dominate the "test", I was also able to define the Multifidus (a spinal stabilizer running along the spine). Direct quote: "I have never seen someone complete these questions and present themselves so well as you have just done."

Refuse to Lose

2009-07-24T08:43:00.000-07:00

"All the haters used to say 'Boo, we hate him'. I want to thank y'all for the inspiration."

The Next Step

2009-07-23T14:00:00.000-07:00

I am currently in the interview process at a large gym in Louisville called Urban Active. I hope to become a trainer at Urban Active for a multitude of reasons. These reasons include a constant income, a free membership to a really nice facility, but most importantly the opportunity to get a large number of clients and be able to use my knowledge of training to not only help others but to also improve my ability to train. I feel pretty confident with getting the position, especially with my educational background, but I still have to do well in the interview I have next week. At this interview I am to conduct a mock training session with one of the directors at UA. The only information I received about this mock session is that my client is an elderly woman. I have put together a workout that I feel is suitable and functional for this population but there are a number of things that could change once I learn more about this fake client. Here is a look at the workout I have formulated. Everyone may not agree with my exercise selection, and I understand that and am always open for input and feedback.

Warm-Up
Squats 1x8 1x10 1x12
IYT 1x6 1x8 1x10
Balance 1x:10 1x:15 1x:20

Workout
A1. Suitcase Deadlift from rack 1x6 2x8
A2. DB Standing Shoulder Press 1x6 2x8

B1. Wall Slides 3x15
B2. 1-DB Farmers Walk 3x40 steps

C1. Partial Step-Up 3x8ea.
C2. Static Pull-Through 1x:10 1x:15 1x:20

D1. Standing Cable Row 3x6ea.
D2. Static Rotation 3x:15

Cool Down/Stretch

As I said, a lot of this might change as I learn more about the client. What I have made here is a general workout I see suitable for the elderly population. Everything is standing to work on balance and improve bone density. I also focus a lot on the core and upper back because there is a tendency for people to lose strength in those areas and decrease posture as they age. With this population I would like to improve posture and keep them more upright as they grow older. The biggest thing about working with this population is to keep them efficient in their daily activities.

I am interested to see how this goes next week and what kind of response I get from this interview.

KY State Clinic

2009-07-20T10:31:00.000-07:00

This past Saturday I attended the NSCA Kentucky State Clinic at the University of Louisville. It was a great opportunity to gain some knowledge, meet some people, and better myself...and for only $25. It was a one day event with six presentations. The presentations ranged from nutrition, to unusual methods of training, to scientific application. Included in the list of speakers were Mike Robertson of I-FAST, Adam Feit, assistant coach of UofL Athlete Development, and Joe Kenn, head coach at UofL.

Mike Robertson spoke on the topic of low back health. He is an outstanding presenter and really made the presentation stand out. He discussed the issues of joint-to-joint training, stabilizing the lumbar spine, and improving posture throughout all aspects of training and life. I feel very blessed to have gotten the opportunity to see him present for such a cheap price.

Adam Feit, who also put the whole day together, presented on nutritional strategies for the collegiate athlete. Even though this presentation was directed towards collegiate athletes, I took a lot of good ideas away from it that could be used for clients of any population. The main thing Adam touched on was that most people will not be able to follow a perfect and strict diet. Since this is the case for most people, we need to find ways to compromise so that our client is making healthier changes that he or she can continue to do. Over time these small compromises will grow into larger lifestyle changes. He gave some good information on what to eat when eating at fast food restaurants, cheap ways to get good groceries, and effective ways to educate our clients on how to eat and how to improve performance through nutrition. I was very impressed with this presentation and hope to get another chance to listen to Adam talk.

The final talk of the day was in the weight room with the head strength coach for football at U of L, Joe Kenn. He went through the progression of cleans that is used by the U of L strength staff. I have had some experience in the past couple years with different progressions of Olympic lifts, but it is always good to hear it again. The approach they use is from the ground up. They start with working on the deadlift and improving that strength, working to pulls, RDL's, and finishing with the catch. As I listened to the presentation I started thinking about the ground up idea and feel that this approach should be used for anything. With any new client they need to be built from the ground up. I want to make sure there is a foundation before I start trying to strengthen everything else. Just more sculpting of my training philosophy.

Overall, it was a great experience and I will definitely be in attendance again next year. I hope to make some other seminars and clinics between now and then as well. Never too much learning.

What Do You Attract?

2009-07-14T12:28:00.000-07:00

There is this guy, we'll say his name is Ted. Ted isn't in the best of shape but has aspirations of being stronger, leaner, and healthier. He doesn't have a girlfriend either so looking better to attract some girls would be nice as well. Ted's friends, however, don't care about the gym that much, or about their bodies. They may go with him to workout every now and then, but it's not something they look foreword to. When they all hang out they convince Ted to go to Dairy Queen, Wendy's, McDonald's, and the like. Ted knows he shouldn't but he does anyway. All of his friends give Ted a hard time about going to the gym and feed him stories about how he will never be in great shape, never lift big weights, and NEVER EVER have a body girls will break necks for. All of this gets to Ted. His workouts aren't ever to the potential they could be and half the time he quits early. Ted is constantly bitching about how he makes no progress in the gym and he is still to see the slightest muscle definition what-so-ever. To go along with all of this Ted seems to have a negative outlook on things. He doesn't really like a whole lot of things he hears on the radio, sees on the TV, or encounters in everyday life. He and his friends tend to spend the majority of their time talking about "hate this, hate that." Ted wonders daily why he isn't where he wants to be in life. Why he doesn't have the body he wants, the job he wants, and why nothing ever good happens to him. What Ted doesn't understand is the Law of Attraction.

The Law of Attraction is all about energy that is produced by an individual. There was book written a couple years ago that discussed the Law of Attraction but to a further extent then what I think is possible. The book stated that thinking of an object and truly believing that object would be yours, would eventually attract that object in reality. Although I don't believe this, I do believe that positive attracts positive. Positive thoughts, positive attitude, positive feelings will all help bring about a positive reality to one's self. I pay a lot of attention to the people I come in contact with and one trend that I have noticed throughout my life is that those who seemed to have less care and be happier with their life will tend to have better things happen to them. On the contrary, those who have a negative outlook on things and always seemed to be in a bad mood, will attract negative occurrences in their life.

I am not saying that if you have a positive attitude nothing bad will ever happen to you but I do believe that if you keep a positive attitude and avoid getting really down about bad things that happen in your life, you will see more positive outcomes and live a more successful life.

Going along with this is the company you keep. Looking back at Ted, his friends were a terrible influence. Not only did they influence Ted in a negative way, they also brought a lot of negative energy into his life. I have always been told that if you want to get better you have to surround yourself with people better than you. If you want to get bigger, lift with guys twice your size. If you want to get smarter, hang out with geniuses. If you want to be successful, spend time with successful people. It is going to be damn near impossible to better yourself when the people around you are two levels below you. Set high standards and surround yourself with those standards.

I guarantee that if Ted starts to clean up his life, removing the "friends" he has and replacing them with positive, good spirited, successful people he will see his life change. If he starts to remove all of the complaining, negativity, and moping from his daily routine and replaces it with a positive, go-getter type attitude, he will see his life change. Hell, he might actually get that job he wants, develop that body he has been longing for, and, dare I say it, get a girlfriend under 200lbs.

Deal Breaker!

2009-07-08T14:55:00.001-07:00

If you asked someone to name one resistance exercise (and they were of the average population) they would more likely than not say bench press. This is something that has become somewhat of a joke within the fitness profession. Everyone knows that Mondays are "National Bench Day" and every commercial gym you go to, there are about 20 guys doing either chest, biceps, or abs in between their sets of "mirror stares". For some reason the world has this idea that the bench press is the All Mighty of the gym as well as the determinant for manhood. I have ease dropped on many conversations in the gym (for purposes of pure humor) and almost every time I hear one guy ask another guy, "How much you bench?"

Does benching more than the next mean you would win a fight (I have heard this adressed in a fight before..you know who you are)? Does benching more mean you have a better body? Does benching more mean you get more girls? NO. NO. And NO. Don't get me wrong, I incorporate bench into my own workouts and strive to get it stronger, but I do this along with strengthening the rest of my body. (For you bench lovers out there that includes the back, legs, shoulders, and some smaller muscles that you probably don't even know exist.) The bench press can be a great tool but it has to be used within a program and not be the program.

For those of you who still don't understand why you would do anything more than bench and do some crunches let me explain a few things. Too much bench and not enough pull will cause a foreword rounding of the shoulders. This is because the bench press not only is performed with internal rotation of the shoulders but it also strengthens and tightens the pecs and anterior delts. With this, the posterior delts and back stay weak and stretch out. This combination causes the rounding.

Secondly, if you think that doing bench all the time and getting a big chest is going to make you look big and get girls, you are wrong...AGAIN. Your big chest will get hidden by the rounded shoulders mentioned above. Not only this but with bigger legs and a bigger back comes a bigger look. Even if you have a smaller chest but a big back and big legs, you will look big. A well rounded body will also give you a more athletic look, which is what the ladies like, not a big chest with nothing around it.

So start focusing more on your other body parts. Do some rows, some pull-ups, some squats for God's sake. Maybe you will be able to fit some of this into your workout if you cut back the volume of the "mirror stares" a little bit. Just a thought.

*Side Note*

As I was looking for pictures I found this:

Are you serious? Ladies, instead of buying this crap, go to the gym and strengthen your back and scapular muscles (shoulder blades). Strengthen these muscles and your shoulders will be pulled back naturally and you will look taller, have better posture, and certain assets will stand out more. I sure hope I never take a girls shirt off and find one of these. Deal breaker!

Movement Impaired

2009-07-07T14:28:00.000-07:00

Many of you have more than likely heard of the deadlift. Hell, many of you have probably deadlifted once or twice in your life. The real question is, how many of you have deadlifted with proper form? My guess would be not many. The deadlift is a great movement to build mass, strength, and to get your body to the next level. Whether you are trying to lose weight or increase your athleticism, a deadlift is a great tool. However, the deadlift can cause some problems as well, including back pain and injury, so make sure you have proper form.

Most people don't have the hip and ankle mobility to properly deadlift, therefore they end up rounding their lower back and pulling with poor execution. Improving hip and ankle mobility is the best start to deadlifting but along with that, doing variations can help. Pulling from an elevated position will help increase deadlift strength within the range of motion you are capable of. As mobility and strength increase then you can start pulling from lower starting positions. Another option would be a trap bar deadlift.
The trap bar allows you to pull from the sides and not the front. This will allow you to stay more upright and make it a little easier to keep a tight and neutral midsection.

There are many exercises out there that are great for bettering your physique but if you can't do them correctly they are not going to help you in the ways you hope for. This doesn't mean to avoid it totally, but simply work on your weaknesses so that you can one day start using these great movements. There are always variations and supplementary work that can get you to where you need so ask an expert around you or email someone who may know (I have heard this guy named Chance is pretty good).

The Quarter-Squat Phenomenon

2009-07-01T15:38:00.001-07:00

In my last post I mentioned Kevin Quarter-Squat so I thought I would post a piece written by my roommate Danny Amon regarding this same topic. Danny has appeared on the blog before which you can check out here if you missed it.

Squat Parallel, or Else...

If you spend a significant amount of time at the gym, then there is a good chance you've seen some nancy doing what can at best be described as a quarter-squat; at worst, it can be described as a complete waste of everyone's time and a great annoyance to large, good-looking meatheads like myself. In fact, you most likely ARE one of the nancies that pretends to squat, when in reality you only disgrace and bastardize the exercise while simultaneously providing evidence that you are, in fact, a douchebag. If I were to take it another step further, I would most likely discover your bench lacking a full range of motion, but that's a different argument for a different day. So, your douchebaggery in mind, I'd like to introduce you to a very alien concept: Squatting parallel. In this sense, parallel references the position of the thigh with respect to the ground. In order to properly execute a squat - and indeed to actually target the legs, which if I'm not mistaken is the purpose of the squat - you must AT LEAST achieve a parallel position whereby your thighs are running along the same plane as the ground. If you are too dense to understand the concept as described, let me put it another way: A legitimate squat requires that the thigh and shin achieve a 90 degree angle. If upon reading this you are unsure of your squat, rest assured that it sucks and is laughable to anyone who has ever felt the pain of heavy squats for depth. If you refuse to change your ways, you can bet that the girl I saw front-squatting 125 could form tackle you if she so desired. And for the record, she could also out-squat you if you ever manned-up and tried to squat parallel. So what about injuries, you say? Powerlifter Dave Tate has a laundry list of them, including 4 herniated discs in his spine, and still manages to squat over 900 pounds. Do you know what that makes him? You guessed it, a man. Partial squats do nothing to grow the legs, so if you ever want to pull your head out of your ass long enough to do a real squat and see what men (and some very enlightened women) feel like, squat parallel. Then maybe we can talk about touching your chest when you bench.

Be Proper In and OUT of the Gym

2009-07-01T15:13:00.000-07:00

I was listening to podcast earlier today and the discussion of form in the weight room came up. This is a big deal when it comes to exercise. Proper form is huge in getting the gains you desire as well as keeping yourself healthy and injury-free. So many times in the gym (especially commercial gyms) you see Kevin Quarter-Squat and Roger Round-Back lifting with the worst form known to man. Not only will these two not get the strength gains that they need to get girls to like them, but they will also create more and more stress on their joints. With improper form, the spine (especially the lumbar spine), the knees, the hips, the ankles, the shoulders, and so-on are stressed more than they should be and chronic injuries can, and most likely will occur. Knowing this, it is important to focus on form and then look to add weight. Keep mobility good and your strength will quickly follow.

Here comes a different problem...When concentrating on form, most people focus through an entire set, getting each rep perfect. However, once the last rep is completed and the weight needs to be returned to its desired resting location, form goes out the window. Think about it; I'm sure you have all done this in your own workouts. I know I have in the past. You finish a set with some heavy dumbbells, executing each rep to perfection. Once your set is complete you return the weights to the floor and immediately you allow your back to round over and you set them down with no regard for form. It happens all the time and this is where many injuries occur. Proper form has to be executed not only on every working rep, but also when your setting weights down, or picking them up. It doesn't matter if it's part of the workout or not, it's still a strain on your body and it still needs to be done with care.

The same thing goes for every day life. From sitting at the computer to bringing in your groceries, form must be thought about. It is really hard to keep your body alignment great when 90% of your week you are slouching in a chair, picking things up with a rounded spine, or twisting in positions that may not be too beneficial for you or your back. Even if you spend 2 hours a day in the gym with perfect form, corrective exercises, and great mobility drills, that other 150 hours a week where you walk around without concentrating on alignment and posture can be devastating to your progress in the gym. Think of daily activities as a workout in themselves. Concentrate on sitting erect, walking up stairs like your doing step-ups, picking up things off the floor like your deadlifting, and so-on. Treating every day activities in this manner will help keep you body healthy and fully functional.

Remember, proper form and execution is key to building a better body.

A Few Things...

2009-06-29T04:51:00.000-07:00

I have a few things to voice my opinion about this morning. Basically just a time for me to rant a little bit.

Everyone knows about the issues of steroid use in baseball. It has been in the news for a couple years now and it seems like just when it's about to die down the name of another superstar is thrown into the steroid pool. The most recent has been Sammy Sosa. He was declared to have been using steroids and it hit the news channels right away. Then they said that the doctor who gave Manny the drugs he was suspended for, is going to be investigated by the DEA. As much as I am against cheating, I want to know why the government is spending all of their time and efforts on this issue when there are many other things they could be focusing on such as, oh I don't know, the soldiers in the middle east, the poverty in our country, or the whole economic slide that is going on right now. Why is this use of a performance enhancing drug, that doesn't have the proven side effects that people claim, such a big deal to the government when there are much more serious issues to be taken care of. Not to mention the fact that the use of performance enhancing drugs are present in just about every other sport, but baseball is the only one to get the blame. I am not against steroids and I definitely don't think they should be illegal, but I am against cheating so I don't condone the use of them in sports, however I just wish the government would stop worrying about sports and focus on a few other things.

Sticking with the topic of sports, I was watching some highlights of the world soccer cup that was taking place over the last couple weeks. Although I respect their athleticism, I am not a fan of the sport of soccer. Just not my thing. I did watch a little bit though since the U.S. was playing. What I noticed was the celebrations that occurred after just about every goal. And it's not just in this tournament but it is always seen in soccer. The image of Brandy Chastain ripping off her jersey after scoring the game winning goal in the World Cup is known by just about everyone in the United States. Soccer players are seen running around the field in celebration after scoring just about every goal. I have no problem with celebration in sports, but I do have a problem with the hypocrisy that occurs. Why is it OK for a soccer player to celebrate in such a vibrant fashion but it is distasteful and frowned upon for a football player to high step into the end zone, or a basketball player to show a little emotion and pump his fist after making a basket. A recent example...Dwight Howard of the Orlando Magic was basically tackled while driving through the lane and after he got the foul and made the basket, his emotion was shown by some fist pumping and yelling. Instead of his emotion being complimented on, he was given a technical foul. It makes no sense to me. Why should it be a penalty for an athlete to show emotion while he is doing the thing that he loves. I wish everyone would stop being so uptight and just let others get a little excited every now and then instead of looking down upon the man who celebrates after scoring or gets a little angry when he doesn't get the outcome he worked 11 months for.

Box Squat

2009-06-23T13:02:00.000-07:00

You may have seen a similar video on my buddies blog, www.accelerateyourself.blogspot.com. We just started box squatting this week and decided to add some chains.

Box squat is a variation of the traditional squat where the lifter sits back onto a box, pausing at the bottom, then exploding upward. The keys to watch for on a box squat are to sit back onto the box, keep constant tenstion in the core so that the core does not fold over, and to explode straight up avoiding a foreward rocking motion. The chains add resistance as the bar and chains are lifted away from the ground.

Are You Functional?

2009-06-16T15:43:00.000-07:00

There is a lot of emphasis on functional training in today's world from athletes to the elderly. I have recently had multiple conversations about functional training and when to use it and how to use it and it made me start to think. With so much talk about functional training, what really constitutes functional? Does functional training only include a movement that mimics a real life situation? Are exercises such as squats, bench press, and deadlift functional exercises? Let's take a look at the definition of functional...

Func tion al - [fuhngk-shuh-nl] - capable of serving the purpose for which it was designed: of or pertaining to a function or functions.

Looking at the definition there is a lot of movements and exercises that could be considered functional. In my mind, every exercise is functional. When creating a workout you include exercises that will serve a purpose towards your end goal. Therefore they are serving the purpose of the end goal, thus functional. For example, let's look at the squat for a baseball player. Some people would not consider it functional, however, I do. The squat increases quad strength as well as hip strength, glut strength, and core stability. As a baseball player, quad and hip strength can help make one faster, jump higher, and possibly stronger in the box. Wouldn't that mean that the gains from a squat transfer over to the skill of baseball? It seems that way to me. To address the other side, I agree that an exercise such as a rotational med ball throw is going to be more functional because it identically mimics a swing yet, in my mind, that doesn't make a squat not functional. The same goes for pre-hab exercises. Something such as scapular push-ups and scapular rows don't mimic anything in sports but they do create scapular strength and stability which is necessary for better performance and health in just about every sport.

So to say an exercise in a program is not functional, to me, is to say that it is useless. Every exercise in a program serves a purpose and a function in bettering that client, whether it be an athlete or not. When designing programs, keep in mind the purpose for each exercise. Why is that exercise included and why is it included in the manner that it is.

No Limitations

2009-06-15T08:05:00.000-07:00

Just a few thoughts to hopefully help motivate those who read this. There is always a point in one's life where it seems like there is no light at the end of the tunnel. The things you want may seem impossible to achieve and the things you get may seem less than what is deserved. What you need to keep in mind is that there is always a way out. Some ways may take more work, but there is always a way out. I have heard a lot of talk about the law of attraction throughout my life and for a while I really didn't buy into it. But as I have grown and experienced more I believe there is some truth to it. From the thoughts you have to the people you keep around you, the outcomes in your life are affected. Positive feelings, positive people, and positive motives bring about positive results. Sometimes a slump in life is all about getting over feeling sorry for yourself and doing something about it.

The main thing to keep in mind is that there is always a way out, no matter what. Sometimes you just have to step up and make some moves, take some risks, and raise yourself out of a slump. You can't always look to others for help. Some things must be done on your own.

I have used Will Smith before and I will probably use him again after this because the man preaches on hard work and always has good things to say. He is a very motivational man so listen to his words from the movie "Pursuit of Happiness".

Just Another Day

2009-06-12T13:46:00.000-07:00

As I sit here at work, waiting to head home for another softball game tonight, I figure I would share some thoughts.

I am on the verge of a new adventure and am still trying to figure out how to go about it. This adventure I speak of is starting my own training business. I recently met with a gentleman who runs a gym in Louisville called Xtra Mile. He explained to me that I was welcomed to train there but it is all on me, I basically just rent the equipment. That means the clients I bring in I have to find. I am excited about this because I will be able to train how I want and not worry about a supervisor telling me specific ways to do things. Plus, it is a start to my ultimate goal. The problem I am running into, however, is marketing. I am unsure of how to really get my name out there and get people to know about me and my training. I have a few ideas but am still worried about recruiting clientele. Just another challenge that I am sure to overcome.

I have been reading up on some functional anatomy the past week. I have been able to read over the hip and shoulder joints thus far. Functional anatomy is very useful in understanding why certain exercises are used and the movement patterns that need to be worked. Along with that, understanding functional anatomy really gives an insight into dysfunction and movement problems or pains that you may come across with a client. I hope to one day thoroughly understand functional anatomy and the movement patterns associated.

There is a blind man that comes into the gym where I work. He just recently joined and I have been able to help him around and work with him some. He is one of the hardest working people I have seen in the gym in a long time and is always willing to try new exercises and learn about each one. I have so much respect for that and I wish others could learn a thing or two from his work ethic. Disability or not, you can still work hard and push towards your goals.

Remember, consistency is key. Whether your a rookie in the gym or a vet, consistency is what makes gains. It's also the little things that can boost you to your goals. Don't overlook and undervalue the small steps. If it's weight loss your after, take the stairs instead of the elevator or park in the last spot at the mall and walk a little further to the door. The extra steps in your day could be just what your body needs. If your trying to get bigger, don't skip out on the mid afternoon snack and don't sacrafice your sleep. Missed meals means missed calories and when your body has been pushed in the gym, it needs the fuel to recover. The small things.

Fix Your Fat Loss

2009-06-05T03:28:00.000-07:00

Working in a gym I see a lot of people, a lot of women especially, focusing on arms and abs. When I talk to these people about their workout they say that they want to lose the fat around their upper arms and stomach. To most people in the fitness world it is absurd to think about training with isolation movements to lose fat. The thing is, most of the average population thinks that targeting an area will make that specific area less fatty. Well I want to help spread the word that this is not how it's done.

Ladies, and Gentlemen, if you want to lose fat in certain areas you have to lose fat all over. Fat loss is not something that can be targeted. You can workout your upper back and build muscle specific to the upper back but you cant work out your upper back and lose fat in just your upper back. For this reason, if you want fat loss, you have to choose exercises that use large amounts of muscle. The legs, chest, back, and shoulders are the largest muscle groups. Exercises utilizing these groups are going to lead to better fat loss than something like bicep curls.

Another addition to a fat loss workout could be combination movements. Combining exercises to utilize even more muscle mass can get even better results. Something like a squat with a shoulder press. Using dumbbells you perform a squat then at the top of the squat do a shoulder press; Two exercises in one.

If your main goal is fat loss then you have to have an overall approach. You can't just focus on cardio, and you cant just focus on weight training. And within those you can't just focus on specific body parts. As far as cardio goes, I have voiced my opinion before. If you didn't see my post about interval training then check it out here. I believe that interval training will lead to better fat loss and in a quicker amount of time. However, novice gym-goers need to start with steady-state cardio (i.e. jogging on the treadmill) so they can build up some endurance to move into intervals.

Just remember, the more muscle you use the more calories you will burn. And as long as you are eating right this will mean better fat loss. Below is a few example exercises and combination lifts to add into your program.

Squat-to-Press

RDL-to-Row

Overhead Lunge

Push-up Row

You're a Jerk

2009-06-05T03:12:00.000-07:00

The newest movement out of L.A., Jerking. I'm down with it but I can never give respect to the skinny jeans fad.

Thoughts For the Day

2009-06-01T09:30:00.000-07:00

Just some thoughts and what not.

I want to first say congrats to my friends Rob and Bobbie, who got married this past weekend. It was my first wedding experience and I am proud to say I was a part of the wedding party. I hope that they have a great life together and that Rob's testosterone levels don't start to decrease.

The weekend consisted of the rehearsal, the wedding, and some meathead activities in between. During that in between time I was introduced to the world of Professional Pole Dancing.

This is unbelievable. The strength, stability, and mobility in these girls is awesome. I hope that I one day meet a girl with talent like this.

I found this video this morning. Thought it was funny and I think I am going to teach my dog how to squat as well.

Softball starts this Friday. I am ready to start playing again. Team Wipe Me Down should be a dominant force and I will have updates throughout the season.

Um..Yea

2009-05-28T16:43:00.000-07:00

Swagger Check

2009-05-26T13:35:00.000-07:00

I hear the word swagger a lot. I hear it in music, on television, from people I come across in my daily journey. The word has quickly become the most commonly used term in hip-hop. I like the idea behind the word, the only thing is I don't think many people know exactly what "swagger" really is. Technically it could mean something different to every person, however, I think there are too many out there who relate "swagger" to social status, monetary wealth, and overall appeal. This is where I start to have a problem.

To me, swagger isn't determined by how much money you have. Swagger is not dependent on how well you can mimic the newest style. Swagger doesn't mean that you walk with a limp resembling one suffering from Polio. Swagger is a state of being. It is doing you and being yourself, knowing that who you are is a privilege.

Self-confidence is the biggest role player in determining one's "swag". I am not saying that walking around with your nose turned up at everyone, treating others as inferior, or not showing respect means that you're "swagtastic". What I am saying is that knowing you have a great worth and believing that you can conquer any challenge placed in front of you is where your true swagger lies. Don't worry about what others think. Don't try to emulate the style of your favorite rapper or listen to certain music because you think it will make you "cool". Be you and carry a confidence about yourself. Walk into a room with your head up and your shoulders back. People will notice and immediately smell that Swagger. Give respect and others will respect you. Work your ass off. Never be complacent. Even though your swagger may be through the roof understand that with true swagger there is no ceiling. Limitless should be your life.

For me, I know what I have and what I can do. I refuse to stop bettering myself. People's heads turn when I enter a room. They know I got my swagger right. I feel that I am the best, yet that is not enough. I want to better and will always strive for perfection.

That is what true swagger is all about. Know what you are capable of, have confidence and arrogance, and you will continue to succeed.

Will Smith has a great swagger. His confidence emanates from his being. He is cocky but never satisfied and that is what I strive to be.

New Life pt. I

2009-05-22T12:55:00.001-07:00

For the past couple of weeks I have been involved in an interview process with a program for the Navy. This program, the SHAPE program, is ran by Indiana University and takes place at three Naval bases located in San Diego, Pearl Harbor, and Virginia. The program is a personal training/group fitness deal for individuals in the Navy over the age of 40. It is a way they can get free training, keep themselves in shape, and work towards completing their fitness tests. This is the second year of the program and each site hosts two trainers.

I traveled to IU this past Monday for an interview. I spent the day with two ladies who run the program from their IU offices. Being one of the four finalists for the last few openings I gave them a sample personal training session as well as group exercise "boot camp". I was informed today however that I did not get the position. This is the first job rejection I have experienced in this place known as "the real world". I'm upset that I did not get the job for it was an amazing opportunity but at the same time it is not too big of a deal because I will have plenty of other job opportunities and will one day make my way to the West Coast.

As for now, I will finish my summer out here in Lexington and then make my way back to Louisville in hopes to do some personal training and maybe see if I can't dabble in a few other areas of the field. There is no telling where my life will go from here but what I do know is I will continue to better myself both in the gym as well as out.

Sumo

2009-05-21T12:46:00.000-07:00

So, a new workout was started this week. Varying from the straight strength training my partner and I have been doing for the past 6 months, we changed it up and added some agility work, some plyometric work, and some corrective stuff. Along with those changes I added in some sprint work and a few new weight training exercises. Amongst the new exercises is the Sumo Deadlift. I have messed around with this lift in the past but never included it in my own program. I am trying to strengthen my hips so I figured I would use this exercise to help with that.

For those of you who are unfamiliar with this exercise it is a similar movement to the traditional deadlift with exception of the grip and stance. The stance is widened while the hips are externally rotated (meaning the toes will be pointed out). The grip is a close grip so that the elbows are inside the knees. The reasoning for this stance is to put more emphasis on the hips and quads and less on the posterior chain.

Today was the first day that we did the Sumo Deadlift so I was curious to see how it would go. Overall, not bad. There were a few things in my form I need to work on so we will see how the continuing weeks go from here.

Watching the video there are a few things that I noticed. First, I need to drop my hips slightly lower at the very beginning of the movement. This will allow the hips to do more of the work so that the back isn't taking all of the stress. Secondly, as the bar begins upward you can see that my back slightly breaks down and rounds over. By retracting the scapulae and raising my chest, the curve in my back should be eliminated.

As said before, this was the first time executing this exercise for me so I didn't expect it to be perfect. It is nice to have video feedback to check and correct my form.

A Few Updates:

2009-05-15T14:21:00.000-07:00

With the wiffleball season almost to an end, my team, the Unforgettables, is Nationally ranked number 1. Yes, that's right, we are currently deemed the best wiffleball team in the nation. This past week we won our division and will play the championship game sometime this weekend or early next week.

I am currently in the interview process with Indiana University for a job as a fitness specialist for the Navy SHAPE program. I have passed phase one, the phone interview, and will move on to phase two next week by traveling to IU to do an in person interview. I also interviewed with a Louisville gym/rehab facility last week. Although I am not too concerned right now with whether I get a serious job or not, these interviews have made me think. I don't really understand the "normal" interview process...People ask a bunch of questions about my qualities and my thoughts on what "integrity" means. I understand the thought process behind it but at the same time I don't see it as being effective. I could go into an interview with those types of questions and put on my geek front and tell you exactly what you want to hear. Maybe even introduce myself as Billy Brownnose. After the interview you will have heard exactly what you wanted but how much of it was actually my thoughts and personality? The interviewer already has my resume with my experiences on a piece of paper. Why not just converse with me about this and that. Who knows what will come up in the conversation but I know that there will be a lot more revealed about myself. My resume tells you how well my knowledge base and certifications are. The interview is a time where you can see what I am actually like and if my personality fits with what you are looking for. Oh well, I guess I will continue to hear the same questions that don't really show much of who I am. But I will tell you one thing, I will never be a brown noser. What you see is what you get.

One

Random Thoughts

2009-05-10T16:34:00.001-07:00

It's the beginning of a new chapter in this book I call "Life". I just finished up my master's degree and college all together. It's sad to me but also exciting at the same time. I have no clue what comes next. Where I will end up and what I will do is all a mystery at this point. I am going to miss all of the people from school and the college lifestyle in general but at the same time I will be able to continue to grow with new experiences. The pages are blank and it is my job to write the story that comes.

I just got the new Eminem "Relapse" CD. Shit is incredible. He definitely showed his insanity on this album and for that reason will probably get a lot of buzz on this album. I suggest you all check it out.

The summer has started and that means it's time for me to start reading. I have plans to read as much as I can this summer to learn and expand my mind. I am currently reading TC Luoma's book "Atomic Dog". On deck is "Think Smart". I'll give my suggestions as i finish the readings.

I want to say good luck to everyone around me who are also starting new chapters of their lives. Whether a new job, a new location, or schooling I hope and know they will all succeed.

Happy mother's day to all the moms out there.

A new workout program is starting next week for my training partner and myself. Sprint training as well as some light plyos and Olympic lifts are being added. This is going to be a change from the straight strength programs we have been completing for the last couple of months. The change should elicit some new gains and improvements in my strength, agility, and physique. Remember to add some variety every couple of months so that your body does not adapt and your progress is limited.

Weekly Function

2009-05-06T03:38:00.000-07:00

Supraspinatus

Origin:

Supraspinous Fossa

Muscle Fascia

Insertion:

Uppermost of the three facets on the greater tubercle of humerus

Action:

Abducts arm through initial 15-20 degrees of ROM

Stabalizes the glenohumeral joint

Library Rave Anyone?

2009-04-30T11:47:00.000-07:00

Imagine this scenario:

Your in the library trying to better yourself and increase your knowledge when you see people start lining up around the banisters and balconies. You question for a split second then realize "who cares", and go back to your work. All of a sudden hundreds of people start flooding into the library yelling and screaming. Chants are being started and all of these people around you are "partying". Your first thought is to run through the masses, stabbing people with your pen. But then again you may be a part of the majority who thought it was hilarious. The same majority who complains about "too much work", "not enough time to finish school work during dead week", and "your out of Aderol for your all-nighters." The same majority who makes excuses for your fat ass not doing something to get in shape. The majority that puts the blame on others and never takes the blame yourself...Sorry, I got a little side-tracked, but I'll come back to this group in a minute. So yeah, this happened at the University of Kentucky library last night. It's been posted all over YouTube and Facebook and everyone loves it. Fortunately, I was not there to witness it first-hand because if I were I would probably be in jail.

So back to you, Majority. As much as you annoy me I also thank you. Your lack of effort and logic helps me to gain more and more distance from you in this race we call life. It is also you who motivates me to succeed and better myself. I see you slack and I am reminded of what I need not do. But I don't want to kick a man when he's down so I am going to offer you some advice. I realize that I myself am not perfect, maybe close, but not perfect. However, I do know that you need help and maybe, just maybe, I could provide a spark. Why do I want to help if I have already thanked you for your weakness? Strictly for some competition, so don't get excited and think I actually like you.

The biggest piece of advice I could give you would be to actually take some responsibility. Stop looking for easy ways out and somewhere else to put the blame. Something bad happens, a bad grade per se, blame yourself and your lack of studying. And better yet learn from it and when the next test comes, start studying a week early instead of the night before. When you look in the mirror and frown because your stomach hangs down to your knees, don't blame McDonald's. Blame yourself for becoming best friends with your couch. And with responsibility comes initiative. For those who don't know what that even is I will give you a definition:

-noun: 1. an introductory act or step; one's personal, responsible decision.

So now that you know what it means, use it. Start completing your school work before the due date. Spread it out so your not cramming 10 subjects into one night of frappucinos and "raves". Join a gym, get a trainer, start going for a run/walk everyday. You don't have to make huge leaps, just small steps. Small steps turn into big gains. So get out of your valley of misery and do something productive.

All I can say is start taking responsibility for your life and better yourself. Be your own and take pride in your existence. That's a good start. But if that's not for you I heard they are throwing another party at the library tonight.

Wanna Go?

2009-04-27T12:51:00.000-07:00

Last night's episode of Family Guy entitled "Stew-roids" was amazing. Just thought I would share a clip. Stewie on roids made me very happy.

That reminds me...my graduate school experience is almost over and it's hard to accept that two years have already gone by. It seems like just yesterday I was only benching 260. But for real though, the time has flown by. I can not say that my time here hasn't been valuable though. I have learned a lot, grown a lot, and developed myself. From the hours in the class room learning about the Krebs cycle and flow loops to my time in the gym where weight was moved and nicknames were created. From Tall T to Wack, from Spare Tire to Smells Good. (If you don't understand then you really don't know me but I tend to remember people by features, not names.) I have went from being a nobody to "That guy with Rob" to "The guy with the Mohawk". Most people would probably recognize me, whether that be a good thing or a bad thing.

The majority of the past two years has been spent in one of two places, the Seaton Center or the Johnson Center. One being the workplace and the other being my place of personal development. I have met so many people, some that I will never talk to again and others who will be friends for the rest of my life. We have spent hours together including nights in the bar where bar stools were knocked over and people were yelled at, to mornings in class where, for some, 10 minutes late was right on time. There have been many days in the Johnson Center talking shit on those who just have no clue. Most people in the gym think I can only say one thing...that being "AAAHHHH". But deep down there is more. I am much more intricate.

Outside of this world I have had a group of friends invest in diamond rings, taking a dive into marriage. I have also had friends make great leaps in careers and develop new lives. I have seen some great things happen to the people around me. I have also seen some not so great things. I've went through some bad times but it has not broken me. I have refused to crumble. It's hard to break something so huge as myself.

What will happen from this point on? I honestly have no idea. I am just along for the ride. I have options so we will just see where I end up. I can guarantee one thing though...I will do something big. My name will be heard of again. World wide they will be calling me "the guy with the Mohawk" or whatever the next fashion statement will be. So keep your eyes and ears open.

And remember, if there's one thing women love, it's a vascular man.

Wiffle Ball '09

2009-04-24T07:11:00.000-07:00

The weather is warming and the birds are chirping and you know what that means....wiffle ball season. I am a defending champ and this year our team has added a few people. As a part of the Transylvania WiffleBall League the Unforgettables plan on taking the title. The exciting thing about this year is that our league is now a part of the National WiffleBall Association. Check out the league website.

You Get What You Deserve

2009-04-20T12:15:00.000-07:00

Is it just me or are Americans expecting more and more to just be given to them? It seems like people in today's world take a lot for granted and don't realize that not everything should be easy and given to you on a silver platter with a fork and knife. This goes for everything from education to purchases to employment to exercise. There have been a series of commercials running recently, and even though I'm not really sure what they are advertising for, I really enjoy them because they are so true. Like the one below for instance, people expect more than what the man is actually advertising.

At the university I am currently attending there has been a new rule passed concerning the ideal of a "dead week". Currently at this institution there is a rule that professors can not give homework during the week before finals unless it was already on the syllabus. Well that's not good enough for the students so the student government has now passed a law stating that there can be no work given or due during this "dead week". People complained it was "unfair and too stressful" to have papers to turn in the week before they had a final. This is exactly what America has become. Instead of students learning how to manage their time better and get used to what the real world is like, the SG has decided to coddle them and just eliminate work. I sure hope these students get a job where their boss will just tell them, "You have to party with your friends this weekend? It's OK, you don't have to do that work you were assigned."

Listen to people talk about working out and losing weight. Go into a gym and watch the majority of the people "work out". It's pathetic. You here people talk about how they were on the treadmill for 30 minutes, so now they can go eat a cake. You here people talk about how they do an hour of cardio every day and haven't lost a pound. What they forget to mention is that the "cardio" they do doesn't even make them sweat and outside of the gym they eat like crap and drink nightly. People blame trainers for not making them lose weight and look good. Well, I don't care how good of a trainer you have, if you are only with said trainer for 2 hours a week and the other 166 hours of the week are filled with donut holes and the couch then your not going to get results. There's probably a reason everyone in the hot dog commercial is over-weight...

People need to start taking responsibility for their actions and realize that they expect to be given more than they deserve. Improvement takes WORK, no matter what area of life it is. You want to be smarter, you have to study. You want to be in better shape, you have to bust your ass in the gym. You want to be successful at your job, you have to put in the hours. Take pride in what you do and earn what you get. Stop expecting everything to just happen. GO GET IT!

Weekly Function

2009-04-15T10:16:00.000-07:00

Trapezius

Origin:

External occipital protuberance

Along the medial sides of the nuchal line

Ligamentum nuchae (surrounding the cervical spinous processes)

Spinous processes of C1-T12

Insertion:

Posterior, lateral 1/3 of clavicle

Acromion

Superior spine of scapula

Function:

Elevates scapula

Upward rotation of scapula (upper fibers)

Downward rotation of scapula (lower fibers)

Retracts scapula (middle fibers, all fibers co-contracting)

Take a Step Back

2009-04-13T12:23:00.000-07:00

Linear periodization has always been a foundation of many strength training programs. But let's be serious, the body does not adapt in a linear fashion. The body goes through periods of stagnation along with periods of explosion. Many times gains can come in a burst after being at a sticking point for months. So, to say that linear periodization is the best way to go leaves a lot to be gained. There are many other philosophies on periodization but I am not going to get into all of those today. I am more interested in discussing the idea of a deload, or rest period for the body.

As you may know when training, in some way, the idea is to make increases. Whether it be the intensity, the volume, or maybe the exercise itself, increases are ideal. Progression. Well for most of us weathered trainees there are points in our training where a wall is hit and gains are not being reached as we had hoped for. Sometimes we have just hit a ceiling but many times our body has just been pushed so hard for so long it just needs a rest. And that there is the idea behind a deload.

Deloading can be done in many different ways. It can be one week or multiple weeks. It can involve decreasing the load lifted or the volume of the workout. It can be a week of totally different exercises that cause less strain on the body mechanically. Depending on the goals and type of workout really determines the type of deload. When working towards greater strength and power the ideal of a deload would be to decrease the volume, maybe even to 50%. By doing so one can keep the intensity high and maybe even get a few more pounds on each lift and still have the body rested because of the decrease in volume. A person who looks more at volume for their workout, maybe an endurance athlete, might keep the volume normal but cut the weight. The body is still pushing through the same number of reps but the amount of weight being lifted is not nearly as tough as normal, therefore the body can recover. Those who do a lot of running, whether long distance or sprint-type training, may take a week where they avoid foot contacts during training. By this I mean avoiding the treadmill or track and doing a bike workout or going to the pool and doing some water training. This type of deload takes the strain off of the joints and allows them to recover since they have been beaten on so much over the past months of training.

You may be wondering why not just take a week off period. Well for most of us gym junkies, it's almost impossible to be sedentary and stay out of the the place we call our church. Beyond that, doing absolutely nothing would give us rest, but engaging in an active recovery (a deload) gives our body the rest it needs while still making gains and improving our performance. There are instances where a person or athlete does need to just take a couple days off. Overtraining, or the verge of it, is a good reason to just sit back and do nothing for a couple days. Either way, let the body heal. Dropping a workout down a notch for a week can catapult you into the next phase of your workout where you could see some great gains that you hadn't seen in a while. Not to mention after a week of reduced load you will be itching to get back at it 100%, I know i can't wait for the week following a deload.

If you are new to the gym, or you are a trainer with a client who has just began weight training then a deload will not be as necessary at this point. Beginners are going to see a lot more gains than are experienced lifters plus for the first 8-10 weeks of training there are going to be a lot of neural adaptations. So their strength is going to rise on more of a linear path. With a new trainee there may be 10-12 weeks of hard workouts before a deload where as with athletes or lifting vets it may be more around 4-6 weeks of hard training before a week of recovery. Everything is individual and it needs to be played around with to find the best fit for each person. Just know at some point there needs to be some type of recovery. The body can't constantly be pushed to the edge without it falling off at some point. So give it a step back every now and then.

If you are interested in more info about deloading there's an E-book by Eric Cressey called "The Art of the Deload". Its very helpful in teaching the different ways of deloading and some reasons behind them.

Weekly Function

2009-04-08T10:49:00.000-07:00

Deltoids

Origin:

Lateral, anterior 1/3 of distal clavicle

Lateral border of acromion

Scapular spine

Insertion:

Deltoid tuberosity of humerus

Function:

Abducts arm

Flexion and internal rotation of humerus (anterior portion)

Extension and external rotation of humerus (posterior portion)

I want to also give a shout out and congrats to the University of Louisville Women's basketball team. With a final four and championship appearance they fell just short of becoming National Champions. I had the opportunity to meet and work with the team over the summer and am glad I was able to have that experience. Even though they were not crowned champion this year they had an amazing season so congratulations to them.

Don't Be Garbage

2009-04-07T19:39:00.000-07:00

There has been a lot of issues surrounding me lately dealing with qualifications. From class, where I am working on a project looking into the quality of certifications, to the campus recreation center where many of the employees are thought to be lacking in knowledge and ability. This is a major issue in the fitness world and all kinds of problems have come from it. Personal training is a field that can be entered just by getting a certification. Currently there are over 250 certifications out there ranging from Internet tests to weekly workshops. A certification is minimal knowledge yet many fitness centers see a person with a certification and fail to investigate further. More important than any certification is experience and drive. Experience with different clientele, different protocols, and different training methods are all ways of learning and improving. No test can teach this. Many people refuse to educate themselves on a regular basis. A certification is achieved and that is the end of the story. This is not right. Trainers need to put themselves in the literature, learn what's going on around the world of fitness, and try new things to learn what works and what doesn't.

Beyond this there needs to be a better base knowledge. Everyone who works as an educator of exercise should know anatomy and physiology. I'm not saying that every trainer needs to be an exercise physiologist but a basic knowledge of anatomy and physiology is a must. Without this knowledge how is one to know what makes the body change and why the body changes the way it does. We, as trainers, are to educate our clients, not only instruct them. Therefore we must know why and how.

I'm not saying I know everything because I don't. I am far from that. But I do continue to educate myself and push my knowledge further. I go through numerous articles a week ranging from training, to nutrition, to anatomy. The more I know the better I am and the better I can be at my job. A buddy of mine said it best the other day when he said he would rather be the dumbest guy in the room. Why? Being the dumbest guy in the room means that you are surrounded by knowledge that you can soak up. Ask questions when you don't know something and try to use every resource you have. I have seen many people around me think that they know everything when they actually don't know a damn thing. There are not very many sure things in the world of exercise so don't act like your way is the best. Listen to others, research , and try things out. Strive to better your knowledge and your skills will surely increase.

One

The Meathead's Manifesto

2009-04-07T19:31:00.000-07:00

To most of the general populous, the term "Meathead" is not one that is looked upon favorably. It carries with it a negative connotation, implying a lack of intelligence evidenced by an excessive fixation on the body. Because surely those who find time to train (exercise, to the non-Meatheads) 5 days a week couldn't possibly be dedicating enough time to intellectual pursuits, right? Wrong, obviously. Going to the gym is about bettering oneself, and this is something that everyone should understand. It just so happens, though, that most of America is content to come up with ridiculous excuses for avoiding exercise, as embodied by the catchall, "I don't have time." This is, of course, complete rubbish. Those who claim not to have time to exercise are generally the same people that spend the majority of their time at home watching the garbage that now passes for quality programming. But that's what America has become: A nation of excuses. So instead of making the effort to improve his/her body - not to mention quality of life - the typical American not only hides behind excuses, but also seeks to demonize those who value physical fitness. The result is terms like Meathead; by portraying people with big muscles and low body fat as ignorant and detached from the "real world," two divergent paths are created. One can either choose to work out and be viewed as an animal, or follow the path to heart disease and feel smart. On a personal level, I've always preferred the path of the Meathead, and in reality there was never a moment where it was even a choice. Whether recreational or as something that pays the bills, weightlifting presents a powerful tool of self-worth. For my money, there does not exist another activity that so concretely shows the individual how much progress he/she has made. I can have the worst day of my life, and all I have to do to turn it all around is go to the gym and improve one rep on one exercise. And even if that doesn't happen, the release of endorphins that follows an intense session of lifting is enough to numb any pain, whether trivial or serious. Week-to-week the improvement is real and palpable, and seeing that improvement is an amazing feeling. So call me a Meathead for talking about the gym and prioritizing my time there. Snicker behind my back like I don't know what you imply (though you should probably know that by any standard measure you have less than a 1% chance of being smarter than me). Or better yet, hit the gym and see what all the fuss is about. If you like running, run. If you like cycling, ride a bike. And most importantly, know that when you say the word "Meathead" it is a compliment to people like me. And you can remain amongst the fellowship of the miserable, or you can jump on our bandwagon. There's always room.

By: Danny Amon

This piece was written by my roommate Danny Amon. Danny is a weightlifting enthusiast like the rest of us, continually indulging himself in the world of fitness and bodybuilding. I hope to post more articles by Danny and I ensure you that his articles will keep you intrigued.

Mirror Muscle

2009-04-06T12:24:00.000-07:00

I was approached by a buddy in the gym today in regards to internal rotation of the shoulder. He was asking how to correct for overly rotated shoulders. This problem can be seen in many commercial gym settings as well as athletic gym settings. Internally rotated shoulders can be the result of our daily lives, an over-emphasis on "mirror muscles", or a combination of both. Chronically working the pecs and anterior delts combined with ignored posterior delts, scapulae, and rhomboids creates this shoulder rotation. To coincide with this, our daily lives are full of movements that occur with internally rotated shoulders from typing on the computer to pushing a door open. These result in a tightening and shortening of the anterior muscles while the posterior muscles are stretched and weakened.

To correct for this there needs to be a focus on the posterior delts. Rows, external rotation, and scupular retraction should be a basis of correction. Stretching of the pecs (both major and minor) needs to be included as well. A correction of this may take some time so be patient. Stop worrying so much about trying to have the best chest when the rest of your body is wack. In addition to correcting and creating a healthier shoulder joint you will also make yourself look better. Pulling the shoulders back will actually make you look bigger and have more of an "athletic" frame. Or for the females our there, pulling the shoulders back will make your two friends "sit up" nicely.

There are many aspects of fitness and training that most people ignore. Everyone thinks that chest and "abs" are the only things needed to be trained because that's what makes them look good. WRONG! Take care of your entire body. Work both sides, the small muscles and the joints, and you will see that you look better, perform better, and stay healthier a lot longer.

One

Tech N9ne - Sickology 101

2009-04-01T04:36:00.000-07:00

Here's a new song by Tech N9ne to get you geeked during your workout.

Weekly Function

2009-04-01T03:17:00.000-07:00

Latissimus Dorsi

Origin:

Spinous processes of T7-L5

Upper 2-3 sacral ligaments

Iliac crest

Lower 3 or 4 ribs

Insertion:

Lateral lip of the intertubercular groove

Function:

Adduction of the humerus

Internal rotation of the humerus

Extension from flexed position

Downward rotation of the scapula

"What? That it's made from corn..."

2009-03-27T08:18:00.000-07:00

I'm sure you have probably seen this commercial, or at least one of it's variations. It is trying to tell America that it's OK to consume high fructose corn syrup and there are no negative effects involved. Well that just pisses me off. There have been a lot of advances towards a healthier America over the past few years and now they are trying to take a step backwards. I am sick of seeing this shit on my television. It's so annoying to see these idiots spew out their "facts" about HFCS. Yea I'm sure these people didn't massage any research at all. HA! I recently read an article by a successful exercise physiologist and nutritionist by the name of Dr. Lonnie Lowery. He gave the true facts about HFCS so I wanted to pass those on.

HFCS cause a combination of hyperinsulinemia and aberrant intracellular metabolism. These both lead to lipogenesis and glycation. Lipogenesis is the creation of fats while glycation is the gumming of proteins. To go along with this, straight liqud carbs such as HFCS are digested and metabolized in a particular way. Fructose increases lipogenesis by bypassing PFK, the most important regulatory enzyme in out carbohydrate biochemistry. This supplies the body with a large amount of acetyl-CoA and glycerol, the building blocks of fat. And compared to glucose (sugar), fructose has a much greater tendency to glycate surrounding proteins. This glycation is a common marker of past glucose tolerance and is used to test diabetics. Hmm...seems to me that there is a link between fructose and diabetes. Glycosolation also has been linked to disrupted cell function and aging. This all sounds bad to me, but what do I know, I don't work for the Corn Refiners Association.

If for some reason you still don't really trust me or Dr. Lowery, then check out this excerpt from a scientific research study: "long-term absorption of fructose...causes enzyme adaptations that increase lipogenesis and VLDL secretion, leading to triglyceridemia, decreased glucose tolerance, and hyperinsulinemia."

Maybe the commercial should have went something like this...

Once you accept that HFCS is not "OK in moderation" and all that crap then you have to realize it is used in a lot of the food filling a grocery store. Be more observant in the ingredients of products you are buying to try to avoid foods with HFCS as much as possible. And I hope that from now on when you see these stupid ass commercials you will laugh at the stupidity, just as I do.

"Thank You for Guzzling Corn Syrup" by Dr. Lonnie Lowery via www.T-Nation.com

Weekly Function

2009-03-25T04:31:00.000-07:00

I have recently decided to learn functional anatomy. In undergrad I learned a basic functional anatomy but the functional part didn't stick all the way. I want to reeducate myself with the functional anatomy of not only the large muscles but also the smaller ones such as the rotator cuff muscles. I feel that having this knowledge as a personal trainer or strength coach can be very beneficial to the success you have. I believe that one can be a great trainer without this knowledge but it is a great weapon to add to the arsenal. To help myself study and learn as well as educate those who read my blog I am going to start a weekly post where I post a muscle, its origin, insertion, actions, and a diagram. I hope this can be helpful to those who are interested.

Pectoralis Major

Origin:
Medial 1/3 of clavicle

Anterior aspect of manubrium and length of body sternum

Cartilaginous attatchments of upper 6 ribs

External oblique's aponeurosis

Insertion:
Lateral lip of bicipital groove next to crest of the greater tubercle

Clavicular fibers insert more distally; sternal fibers more proximally

Function:
Adducts humerous

Internally rotates humerous

Flexion of arm from extension (clavicular portion)

Extreme Times Take Extreme Actions

2009-03-25T03:26:00.000-07:00

I usually don't talk about myself on here but I felt that this was a good topic to bring up. Maybe some motivation can be induced by my trials. So as I discussed back in December/January, goals are important to have. I set my own goals back in January and wrote them down so that I was constantly being reminded of what I was set out to do. Now it's March and I have reached my lifting goals early. You know what this means? Time to increase my goals and raise the bar. However, my weight goals are yet to be obtained. I have once again hit a stand-still. I started this journey at about 170...increased to around 177 then sat there for a while. After some more learning and some pushing from my lifting partner I made another jump to 183. That's when I set my goal of 190 before the summer. It's after spring break now and I'm still sitting around 185. I decided it was time to up the ante and try some drastic measures. I had read in an article from a well-educated author and coach that a simple addition to the diet to get an extra 900 calories a day was shots of olive oil. I contemplated it, knew it would be awful, but had to give it a try. Monday is when it went down. After a workout I went back to the office, got my shot glass out, and filled it up. With some friends circled around, using my pain for their amusement, I took it down. Immediate feelings of regret and pain filled my entire body (well, besides my throat. That was filled with oil). Chasing with a bottle of protein didn't help either. After a couple hours of feeling like I was going to die, I decided that shots of olive oil was not going to be doable. Instead I'm going to try tablespoons of peanut butter. You all out there in Internet land may be thinking, "Why don't you just eat more food dumb ass?" Well to answer your question...I eat a ton of food. My normal daily diet pushes 4,000 calories. I just have a extremely high metabolism, not to mention I am constantly active. So to eat more meals is hard for me to do, plus I don't have the money at this point in time to be buying more meals. Therefore I find simple, cheap ways to add calories.

I really wanted to share this with you all because I want to show you that sometimes to reach our goals we must take drastic measures. I want to gain weight so I tried to shoot olive oil. That's a very drastic measure. I see people day in and day out complain about not reaching their goals but instead of complaining they need to ask themselves, "Have I really pushed myself and tried everything I can (in a healthy range) to reach my goal?" It's not always easy so man up and get it done.

Learn WHY

2009-03-13T15:22:00.000-07:00

Every single day in the gym I see people come in with no plan and no real clue as to what they are doing. They just come into the gym, do a few minutes of one cardio machine, get bored and move on to the next. Once they feel they have exerted "enough" energy they may move on to some machines but more than likely they will go over to the mats and mimic the "ab" exercise of the person next to them. I realize not everyone is a gym rat and knows all about exercises, intensities, volumes, and rest ratios, but there is still no excuse for this type of gym behavior. If you are not truly involved in your gym experience then get the hell out. Don't waste my space and get in my way when you are just in the gym to dick around and then go home and brag to your girlfriend about how your such a stud because you went to the gym today. Chances are she was at the gym as well and was caught multiple times looking MY way. Anyway, back to the matter at hand. Everyone in the gym may have different goals but there is only one purpose; to better yourself. SO DO IT!

Like I said, not everyone knows everything about exercise. But the fact of the matter is, there are a lot of people in the gym that do know. At just about any gym around the country there is usually at least one personal trainer there at all times. Know that just because a person is labeled a personal trainer does not mean they know what they are doing. However, many do know what they are doing and should be willing to help. Ask questions, buy a training session to be shown some new exercises. Ask WHY and not just WHAT or HOW. Learning a new exercise is good and all but if you don't know why you are doing it then you will never be able to go out on your own. If you learn why things are done and why certain movements are used then you will start to understand how to make yourself a plan for the gym that actually has some type of logic. I always try to teach my clients. I explain every aspect of the workout so that they can one day spread their lats and fly. Like the saying says, "Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime."

There is no reason or excuse for anyone to go to the gym and skip around just doing whatever they accidentally bump in to. Learn and go into the gym with a purpose. If your not willing to learn then don't let me catch you jerking off on the machine I need to use because unlike you I have a plan and would rather not have to alter that plan for a waste of gym space like yourself. Oh and if you continue to come in with no purpose of being and get in everyone's way then the next time I catch your girl looking at me I might just take her.

There's a Difference Between Stripper Hot and Fitness Hot

2009-03-08T11:02:00.000-07:00

Columbus, Ohio...the home of Ohio State University and...well, I'm not sure what else. This weekend didn't matter though because it was home of the mecca of everything that is heavy weights, protein powders, syringes, plastic surgery, and fake tans. In case somehow you don't know what I'm talking about, it was home of the Arnold Classic. This was my first experience of the Arnold and I must say in no way was I let down. With three days of figure, bodybuilding, strongman, and powerlifting competitions, not to mention the other sports competitions, it was a glorious event. For $10 I was blessed with an expo of over 600 vendors supplying me with samples of their products. I was taking shots of creatine, protein, glutamine, and who knows what else. Sample protein bars, chewable vitamins, and other health supplements were also consumed throughout the day. I couldn't even begin to estimate the amount of calories and other "stuff" I put into my body. I also walked away with bag fulls of free samples, t-shirts, and magazines.

Beyond the free stuff the population at the Arnold was one I could only expect in a dream. The men stood as wide as they were tall with body fat percentages less than that of Ethiopians and the females ranged from competitors who made me look like I never lifted a weight in my life to models/strippers with bodies as if they were molded by artists. There's a difference between stripper hot and fitness hot but it was all there at the Arnold and needless to say, they were all showing off their immaculate bodies. I was finally at a place where people understood and admired bodies full of muscle and symmetry instead of being in this world where girls say, "Ewww...he's too muscular. I like small, skinny guys with no back."

We stayed there from 9a.m. until 6p.m. and at no point was I without something to entertain me. I was right at home. Meatheads everywhere, massive amounts of weight being lifted and gorgeous people all around me. I have already started the countdown until next year...364 days left. Oh, and no meathead convention is complete without bags of protein puffs.

"I like my scale at home better than this one."

2009-03-04T15:09:00.000-08:00

This morning at work I was talking to a member about weight. This member, like many others, checks his weight every visit to the gym. I have always disliked this but my disgust was even more this morning when I was informed that this member also weighs himself upon waking. So that means that by the time he goes to work at 8 a.m. he has already checked his weight twice. I'm sure he's not the only person that does this either. Our society is so scale-obsessed that we have lost sight of the things that really matter. With references such as BMI, which is about as useless as a spoon at a steak buffet, people put too much emphasis on how much they weigh and not what they look like.

Instead of obsessing over pounds and ounces, take a look at some other indicators that not only mean more, but are more functional. Keep an eye on how your clothes fit. If your trying to lose weight and your involved in a good training program, you will notice your clothes fitting different. You may even have to get a new wardrobe. Another option is to get your body composition tested. Update this measurement every month or two. Most gyms have, at least, a hand-held BIA device. Some gyms may even offer skin fold measurements, which are more accurate. This is the best determinant of how well your program is working and how much improvement you are making on your body.

I am not saying to totally ignore weight. I myself am scale obsessed, just in the opposite direction. However, I don't allow myself to check on a daily basis. I check once a week; a "weigh-in day" if you will. Weekly, bi-weekly, or even monthly would be your best options for scale checks. If your putting in the effort and doing the right things your body is going to change for the better, so trust it. But keep checks on your progress, just don't limit those checks to the scale.

No Shoes?

2009-03-03T15:42:00.000-08:00

"No shirt. No shoes. No service."

A very common rule around the country from stores to restaurants to gyms. However, that philosophy is changing, well at least in some gyms across the country. That's right, shoeless workouts are becoming more and more popular from running enthusiasts to strength coaches. At a gym in Wisconsin there is no room for shoes as the owner/coach there has banned the use. More and more runners are completing marathons shoeless and there are new types of dance classes that don't require shoes. What is the thought process behind all of this?

Over the years shoes have become more and more in terms of design and stability for the foot. This sounds good and all but in reality these shoes are taking away from the work that are feet need to be getting. The feet have muscles just as the rest of the body and with the support they are receiving from shoes they are not able to be utilized to their potential. Shoes are restricting the feet from spreading out and grasping the ground underneath of us. Shoes provide the traction whereas our feet need to be providing that traction and grip. Along with this, mechanics and form are sacrificed because of the amount of support shoes provide.

Removing shoes provides the ability for the feet to reach their capabilities of strength and proprioception. In terms of strength training it is thought that the removal of shoes will help improve strength gains for the fact that more muscles will be worked that don't get the work with shoes. Looking at running it has been shown that running mechanics and gait are improved with the absence of shoes. There is a lesser incidence of injury involved with barefoot running as well.

As far as adapting a barefoot training style it is something that needs to be eased into. Start first by walking around barefoot, whether it be at home or just around the office. Get used to the feeling of no shoes. In terms of making adjustments during training, there are shoes that mimic a barefoot feel such as the Nike Free and Converse Chucks. Try using these types of shoes first and then moving to other types of footwear such as Vagabonds and Vibrims.

Try the barefoot style for warm-up plyometrics and lighter loads. Avoid a barefoot approach for heavy squats and other quad-dominant movements. Try it out, see how it feels, and stop leaving your feet out during your workouts.