Stuff people make way too big a deal about

I had to edit typos out of this today. Kevin graciously told me that I was a blind moron and needed a new prescription for my glasses. He was right. I can hardly read my screen. Here is another re-post from Gregtrainer.com.



This could definitely be a series. I don't feel like making promises though. I already committed to discussing training variables for the foreseen future.

I hope everyone is enjoying their Friday, and looking forward to a great weekend. Here are some things I am sick of people making a fuss about:

1. OVER TRAINING: "Dude I think you might be over training"

Dave Tate once said when asked about the de-load: Most people need to re-load. I tend to agree. Most beginner's: a) don't think they're beginners, and b) read training information that is not applicable to them. I use deloads in my training, and in most of my client's programs. Notice I said most, not all, and a deload is relative. It basically means do less. Less of not a lot is pointless...see where I'm going.

Correct me if I'm wrong, but has anyone received significant gains in the gym and not done a lot of hard work? You are going to have to put some volume in, some effort in, and show some mental fortitude. When you do that you will need to reciprocate with sleep, food, and better decision making (i.e. not going out 4 nights a week). If you aren't doing the latter you are probably under recovering, not over training. RELOAD.

2. ACCOMMODATION: "You gotta shock the body, keep it guessing, you know?"

I think I do, wait no, I don't think I know what you're talking about. If this is the basis of your training philosophy, congrats, you did it, your body has not accommodated to anything. It also hasn't positively adapted to anything because you never gave it time to. This is why you look the same and are weak.

Your body is going to be pretty shocked by moving hundreds of pounds. You only do it for a total of maybe 4 hours a week. It's also going to be shocked when you do one more rep, one more set, add 5lbs, or give it a break (not you point # 1 guy) only to pick back up and smash it again.

Cut the crap with a different workout every week. Honestly, you are more intelligent than that. Give things time to develop. Give the things that have a ton of transfer (big lifts) a lot of time to develop.

3. PERFECT FORM: "Nice set, but I think you put a little too much body English into that"

Disclaimer: I am not an advocate of stupid things that get people hurt. I hoped we could just assume this, but once I heard the thing about ass, you, and me, it makes me uneasy to even use the word. Additionally, as a coach you must progress with more caution and patience than you may choose to do for yourself. Your body is yours, your client's body is theirs, be careful.

Now that we got that out of the way. Please don't let perfection stand in the way of getting better. I have a video of myself pulling 455 with a back position that would make a chiropractor weep. I didn't hurt myself, but I wouldn't recommend this to anyone. My point is this. What you can move today, with a little less than perfect form, you will move in a few months with grace.

Additionally, on an exercise like the one arm DB row, a little body English, and a DB that is heavy as crap, is still going to make me stronger. What's not, is doing the same weight for 2 years and judging the guy next to me for moving a little bit.

I will finish this topic with one important concept. Movement in some places is ok, while movement in other places is dangerous. Using our two examples: Deadlift and the upper back rounds, ok, it's heavy, keeping working on it. Lower back rounds, check your ego, and your technique. DB rowing and the shoulders / upper back rotate a bit, ok, it's heavy and over time that weight will not warrant the rotating. Lower back and hips rotate, check the ego and technique. This is true with many exercises. Bottom line, a little break in form when pushing the envelope is ok, get over it.

4. OTHER PEOPLE: "He is squatting wide, she is doing crossfit, they are eating paleo"

Stop worrying about other people. When you do, you might actually do something positive for yourself. A lot of things work, maybe everything in some way. Waste your energy on continually dissecting what everyone else is doing, and little energy worrying about what you are doing, and you will get nowhere. It's true for training, it's true for life. Worry about you, and find solutions that work for you.

Keep an open mind, consider advice, but stand for something. It all works, your commitment, and undying effort towards a chosen approach will be more important than what that approach is.

...I'm doing another one of these.

by Greg Robins of TPS

Great re-post from Jason Ferrugia-Best Muscle Building Exercises

This post is great, and is from my good friend Jason Ferrugia.
You can read more from him at his site: Jasonferrugia.com

Top 10 Weight Training Exercises for Building Muscle

April 18th, 2012 

To build muscle you need to use the best weight training exercises out there otherwise you’re just wasting your time.
Since I’ve already written about the best bodyweight exercises I figured it was time for the top weight training exercise list.
DO NOT piss around with isolation exercises like flyes and concentration curls.
Those do absolutely no good for anyone.
Unless you’re injured, rehabbing or someone’s great grandmother they’re useless.
Most machines fall into the same category.
Compound, multi-joint free weight exercises that allow you to use the greatest amount of weight will build size and strength faster than anything else because they incorporate the largest amounts of muscle mass.
Below is a list of the top ten weight training exercises (in no particular order) that absolutely must be a part of your workout.

1) Snatch

This exercise will build up your traps and strengthen your shoulders. In fact, doing snatches regularly will keep your shoulders quite healthy since they train external rotation more effectively than just about anything else. Snatches are also outstanding for firing up your CNS as the first exercise in your workout. And if you want a big vertical jump this is the exercise to get you there.

2) High Pull

No other body part looks cooler or commands respect like big traps do. High pulls build big traps. They also pack muscle on your entire upper back and strengthen your lower back, glutes and hamstrings. The nice thing about the high pull is that it’s basically a clean without the complexity or wrist and elbow stress of the catch phase.

3) Overhead Press

These can be done with a regular bar, a fat bar, a log, The Renegade Bar(use the coupon code JasonF for a 5% discount), dumbbells or kettlebells. But they must be done; both to build big strong shoulders and to keep them healthy. Too much horizontal pressing and not enough overhead work will lead to beat up shoulders. Trust me, you don’t want that.

4) Squat

Wanna pack size on your legs? Then get your ass under a bar and squat. Back squats, front squats, safety bar squats… they’re all good options. If you have lower back issues look into belt squats. Just do some type of squatting.

5) Deadlift

Bend over and pick up heavy shit. It’s the most basic fundamental principle of weight training. Which would then make the deadlift the premier weight training exercise. If you have a trap bar and fully comprehend the concept of submaximal training that’s the preferred deadlift variation. If not pull a straight bar, set on rubber mats, from the lowest position you can maintain a neutral spine from. Of the floor if you can get that low without rounding.

6) 1 Arm Dumbbell Row

Do this with enough weight and you’ll build big lats. End of story. A chest supported dumbbell row is a great variation, especially for those with lower back injuries.

7) Flat or 15-30 Degree Incline Press

Like the military press, these can be done with dumbbells or a barbell. A Swiss bar, football bar or The Renegade Bar would be the preferred option in place of a straight bar. Those will be much safer and keep your shoulders healthier. If you choose to press on an incline don’t go any higher than thirty degrees as that takes the tension off the chest and starts to irritate the shoulders.

8) Farmers Walk

Carrying something heavy is a required part of any muscle building workout. Farmers walks are the best grip exercise you can do. They also pack size on the traps and entire posterior chain. Stability in the ankle and knee is greatly improved from this exercise as well. And if you ever want to take a picture of yourself while training this one makes you look coolest.

9) Kettlebell Swing

Most people just started hearing about swings in the last decade. But Arthur Saxon was doing them back in 1906. They were even part of lifting competitions back then. That makes them okay in my book. Swings are not only great for conditioning but also for improving posterior chain strength and explosiveness while helping to actively lengthen tight hamstrings.

10) Sled Dragging/ Pushing

So it’s not a traditional barbell or dumbbell exercise.  The fact is you’re using weights when you use a sled. Not only that but sled work can build leg size and strength like a mofo, while simultaneously improving your conditioning. I consider it an essential part of any training program.
If the weight training exercises you’re using are not a variation of the exercises on this list then chances are pretty good they suck.
Therefore you probably shouldn’t do them.
Stick with what’s awesome.

Managing your traiing variables-Part 1

 Greg is very busy typing new stuff, fortunately, it's all gold. Here is another re-post from gregtrainer.com

Recently we talked about the importance of "program management". The concept is somewhat broad, but the first step is to understand the different variables that affect a training program. My plan is to start with the more well known concepts (i.e. volume and intensity), but also branch out into some of the lesser considered variables as well.

I think the most important variable to consider in a training program is volume.

Volume can be equated to the total work done in a given amount of time. Therefore, each session has a given amount of volume, but so does each week, and training block.

Many people assume that the heavier the weight they're lifting, the more they must be doing. This isn't necessarily true. It's easiest to view volume in "total tonnage." While you may have set a PR on a given day, it doesn't mean that overall you did more work.

For example:

Squat Session 1: 135 x 5, 185 x 3, 225 x 1, 275 x 1, 315 x 1 = 2,045lbs

Squat Session 2: 135 x 5, 135 x 5, 135 x 5, 135 x 5, 135 x 5 = 3,375lbs

Both sessions included 5 sets. Session one included 4 sets over 135lbs, but only 6 total reps at those weights. While session 2 included no weight over 135lbs, 25 total repetitions were completed, and over 1,300 more lbs were moved.

That is an imperfect definition of volume, but I think it gives you a solid idea of what variable we are managing.

So how do we manage volume? Here are a few important bullets:

·         It can be managed many different ways, but it must vary. You cannot do a ton of volume all the time, just as you cannot set a PR every single week (forever). Make sure you include periods of Very high, high, medium, low and, very low volume. Depending on how you organize your training, these amounts of volume will come and go at different times. For the general person I have found the most success when volume is varied each week. For athletes, with well defined off seasons, a more block style can be beneficial.

·         We will talk about intensity in the next installment, but volume and intensity should share an inverse relationship. The acuteness of this relationship may depend upon a person's preparedness or goals, but it will be present in some capacity. If the intensity is very high, the volume must be low.

How will high or low volume affect a person?

High volume will largely produce a muscle fatigue effect. The outputs being given aren't necessarily that high, but the total amount of work will leave the muscles tired. The results of this are often increased soreness, and increased hypertrophy. The residual effect of high volume training can lead to significant strength gains when volume is managed correctly over the course of the training cycle.

Lower volumes are important to work in as well. First off, transitioning from higher volumes to lower volumes will give the body a chance to recover and regenerate. Therefore, it makes sense that these periods be included in any program. Furthermore,  they can be used wisely to peak for competition. Low volume, should be used in the context of weekly volume when a person has multiple training sessions during the week involving near maximal attempts.

Hope this gives you more insight on managing volume in your program. Stay tuned for part 2!