I came across this awesome article yesterday. It’s called Everything you know about fitness is lie. It’s really well done, and an awesome read. If you wanna cut through the bullshit and know how to workout… this article is for you. Copy and paste the URL below.
http://www.mensjournal.com/everything-you-know-about-fitness-is-a-lie
I came across this one yesterday while writing workouts from some clients. It’s called a stability ball prone skull crusher to roll out. I love combination movements, and this is a perfect example. It’s an excellent exercise to hit the triceps, and challenges anti-extenison of the anterior core musculature. It’s an advanced exercise, so I’d only recommend it for clients that have mastered each movement individually. Expect soreness the next day. The eccentric stress is enormous on the triceps and rectus abdominis. I recommend 3-4 sets, for 8-10 reps. Jason, thanks for being the test mule!
I can’t tell you how many people have horrible lat pulldown technique at the gym. Either, they’re pulling behind the head (not a great position for the shoulders or cervical spine), or leaning back too much/rocking back and forth (more of a lower to middle trap exercise/bad form). I found this nice little gem on Mike Reinhold’s blog (www.mikereinhold.com) today. He does an excellent job of discussing proper from, and the video offers some clever modifications for people with limited equipment selection.
The Lat Pulldown- How To Maximize Latissimus Activity
The lat pulldown exercise is such a common exercise that I bet you’d be surprised if I told you that I think you are performing it wrong. OK, so maybe you aren’t doing it “wrong” but I bet there is a better technique you can perform to maximize our training of the latissimus dorsi muscle.
I think at this point in time, it’s pretty much common knowledge that performing the lat pulldown in front of your head is the safest and most appropriate use of the exercise. Dr. Axe in Delaware showed this many years ago. But I’m sure that you’ve seen many people at the gym perform the exercise behind their head. Are they nuts? Well, no, their probably putting their shoulder in a disadvantageous position but I bet they are actually getting a better lat workout than someone performing the exercise in front of their head. I’ll explain more in a video below. Furthermore, a new study recently published in the Journal of Strength and Conditioning Research by Lusk et al sheds some light on the debate about grip width and forearm position (pronation vs. supination). Let’s look at all these factors.
Grip Width
Comparing a wide and narrow grip, Lusk et al showed that there were no significant differences in latissimus dorsi, middle trapezius, or biceps brachii EMG activity between grip positions.
Forearm Position
Comparing a forearm pronated position versus supinated position, Lusk et al noted that having the forearm pronated (palms out) during the lat pulldown exercise resulted in a statistically significant increase in latissimus EMG activity. Also of note, the supinated position did not increase biceps EMG activity
Body Position – “Through Your Head”
While performing the lat pulldown behind the head is not great for your shoulders, performing in front of your head really ruins the exercise for me. We’ve all seen it before, the common technique of extended your spine and leaning backward, effectively making the exercise more of a middle trapezius workout than a latissimus workout.
There is a solution, though. There are a bunch of new machines that allow you to perform the lat pulldown “through your head” rather than in front or behind by eliminating the traditional straight bar.
Watch this video below, note these from the clips below:
- The first clip is what I would call the most common technique for the lat pulldown. Note the lumbar extension and the angle that the exercise creates. Again, changing this from a lat to a trap exercise.
- The next set, I instruct the model to try to perform the exercise with good posture, as upright as possible. As you can see, better, but still not perfect.
- Next, let’s look at using a machine that has two separate arms to pulldown rather than a straight bar. See the difference? The back does not extend at all and the line of pull is “through the head,” maximizing the lat.
- This can be done on many different machines, such as a Keiser, Free Motion, Cable Pulleys, etc.
- Here is an example of how to modify a straight bar if that is all you have. I don’t like to just use two handles on one pulley. The grip is too narrow for me and you end up having to perform in front of your head. If you don’t have two separate pulleys, try putting two hand grip straps on the straight bar as shown. Again, note the proper spine posture and pulldown “through the head.” Not a bad modification if that is all you have.
Ok, guys I’ve put together a simple warm-up for you. You’re going to do Part 1 (static stretches) first, then complete Part 2 (dynamic mobility) immediately afterwards. I’d recommend starting this warm-up fifteen minutes prior to entering Strength Camp. This should give you adecuate time to put your stuff up, warm-up, and be ready for class. It’s imperative that you guys warm-up before class. We don’t have very much time for warm-up, and need to start lifting heavy weights immediately. If you’ve got any questions please ask.
PART 1 (Static Stretches)
- 1-arm Doorway Pec Stretch: 1 x 30 seconds each side
- Kneeling Heel-to-Butt Stretch: 1 x 30 seconds each side
- Supine 3-way Band Hamstring Stretch: 1 x 10 seconds each position
- Lying Knee-t0-Knee Stretch: 1 x 30 seconds
- Static Deep Calf Stretch: 1 x 30 seconds each side
- Lat Stretch: 1 x 30 seconds each side
PART 2 (Dynamic Mobility)
I’ve attached a link below for the dynamic mobility movements. These movements should help to further increase your mobility, warm-up your joints, activate you nervous system, and increase your body temperature. I’d recommend viewing the exercises a couple of times to make sure you’re not lost when you come into the gym.
- Inch worm 1 x 8
- Spiderman w/ overhead reach 1 x 5 each side
- Wall hip flexor mobilization 1 x 8 each side
- Wall ankle mobilization 1 x 8 each side
- Squat to stand 1 x 6
- Cross-behind overhead reverse lunge 1 x 5 each side
Link: #mce_temp_url#
Passwork: p1ec
I’ve posted a seven part video series from legendary powerlifter/coach/all-around bad ass, Dave Tate. Take the time to watch all of them. You’re guaranteed to learn something new, and possibly add pounds to your bench!
Sorry guys, it’s been a minute (almost two months to be exact!), and lot has been going on. Business has been great, the new gym (the Forum Athletic Club) has been an amazing fit, and I’m heading up a new project at work. I’ve been to Colorado and New Mexico mountain biking, got certified in Scuba, and I’m going to Belize in two weeks to actually go Scuba diving!
The project at work is the big news though. We’re starting a strength and conditioning program for average joes at the gym. It’s geared towards guys (sorry ladies) that want to get stronger, look better, feel better and move better. We’re going to replicate what you’d see at a D1 strength and conditioning program. I’m working with Lawton Hydrick (former strength coach at Georgia Tech for 25 years) and Craig Hragyil (my boss) on the project. They’ve put a lot of the work on my shoulders, and expect me to create the programing. It’s a big task, but I’m super excited! Expect videos, frequent updates, and lots of heavy weights being moved around.
The next thing I wanna talk about are the videos i’ve found on www.tmuscle.com. It’s a new collection of videos created by Christian Thibaudeau. For those of you who don’t know, Christian is probably one of the smartest guys in the game right now. Even if you’re not interested in putting on muscle, just listening to him will up your weight lifting IQ ten fold. Watch the videos and enjoy!
There's a good chance you could use some work back here.
I’ve attached an excellent video of the legendary glute ham raise. This is probably one of the hardest posterior chain exercises I’ve ever done. Literally, your hamstrings and calves feel like they’re gonna get ripped in half! Sounds like fun? Jokes aside, this is a top tier posterior chain exercise. All of my intermediate to advanced clients perform it. Unfortunately, a lot of commercial gyms don’t have a glute ham raise, so the you’re gonna need a partner to hold your legs to complete this if you don’t have access to one.
In the video, Martin Rooney is explaining and demonstrating the exercise. Martin is a highly respected, experienced and educated coach. But, what really stands out about him is his PASSION! Watch any of his YouTube videos and it’s pretty obvious he loves what he does. My next read is going to be his Training For Warriors. Checkout his site www.trainingforwarriors.com is you want some more info.
I promise... it's a lot of fun.
Today’s post is going to cover the pull-up and it’s variations (chin-ups, neutral grip, etc…). The pull-up is easy my favorite upper body exercise, followed closely by the push-up. On any given day at the gym I can easy count on ONE HAND the number of people (guys and girls) that are performing quality pull-ups. Let’s face it, the pull-up is equally hard and intimidating. People tend to gravitate towards exercises that they feel comfortable doing. Think bench press for guys, and the treadmill for women. Both men and women would benefit greatly if they spent less time on the bench press and treadmill, and spent more time pulling their bodies up against gravity. Rather than spending an hour preaching about how wonderful the pull-up is. I’m going to attach a link that lays out some awesome strategies on how to actually start performing a pull-up. The article is written by Charles Poliquin. In case you don’t know who Charles is, he’s the godfather of strength and conditioning. He was training Olympic athletes before I was even a thought on this earth. When he drops knowledge bombs I listen, and you should too. Now go conquer those pull-ups!
The godfather himself.
Rising to Pull-Up Success: #mce_temp_url#
I knew it was just a matter of time before Fitness Anywhere came out with a TRX/Kettlebell DVD. I’m huge fan of both training tools, and I’ve been using a fusion of both for quite a while now. Check out the DVD preview. Looks like pain!
There's a good chance these bad boys are tight.
I’ve attached a great video from Men’s Health. The video contains two excellent stretches demonstrated by legendary strength coach Mike Boyle. I agree with Mike; the research on static stretching isn’t very compelling, and I think the benefits of stretching far outweigh the possible decreases in power output. Both stretches target problem spots on most people. The hip flexors and thoracic spine. Both spots are usually tight and lack range of motion if you’re sitting quite a bit. Do both everyday, throw in some foam rolling, and you should see a big difference!
