Here's a follow-up to the artcile we posted in March titled 2 Days to a More Stable Core...A Quick Look at Core Stability.
I read a comment by a strength coach some many years back that had a very profound impact on my own personal training and program design. I had just happened to be deep in a 12 week program with the short term goal of getting my SLDL (stiff leg dead lift) to 6 reps at 405. Seems like a nice goal, but later I would come to question what was that really for. Anyway here goes the statement that changed my life:
“You cannot fire a cannonball from a canoe”
-some strength coach guy
How’s that settle with you? Well for me, that statement changed everything. Here’s how. The firing of the cannonball represents the strength or power that we (or at least some of us) are training for. Some of us desire the strength and explosiveness that comes with dead lifts and power cleans. However, the canoe represents the unsteadiness that comes with a lack of core stability (ever try to stand up in a canoe…prepare for water). So, the above statement can be a metaphor for most of us that exercise every day. How effective and accurate can a cannon be if fired from a canoe? Or how about what happens to the canoe after the cannon is fired? Two very important questions worth discussing in a blog devoted to either canoes or guys that like to fire artillery from canoes. Here’s is what I took from that statement. If I didn’t start working towards developing core stability, all of the strength I gained from my power lifting routine would be useless. I came to understand that health and strength come from core stability. This is why I frequently say…
If you do not have core stability and core strength you cannot have functional strength and therefore you will be predisposed injuries to various parts of your body.
Well let’s back up a bit. Before I jumped on the Core Strength bandwagon and started standing on exercise balls at picnic’s and parties I had a little mental growing to do. It only took me a short year or so to really digest the canoe statement but I did finally get it. I finally understood that my core really was a canoe after going through some simple core stability tests. So after testing myself for core stability and failing miserably, there was a brief period of exercise depression. I spent a while asking myself some very common questions in order to try and reconcile the sad state of affairs my body was in. Why bother? What am I doing this for? Was all the time spent lifting wasted?
Well, after bouncing back from this a few months later I began to take my exercise and training a little bit more seriously. I studied what the experts were saying to do and tried to stay true to that as much as possible.
I will be describing the Core Stability program that I posted on 3-15-2009 in just a few moments. I first need to make one very simple but important statement.
You cannot maintain core stability and strength without actively training it.
Expecting to do so would be like working for 10 years and then expecting to get paid for the rest of your life. Hmm, I think that sounds like a government job. But anyway, your core training will continue to pay you directly as long as you maintain your exercise schedule. Simple enough. Don’t expect something for nothing. For a brief visual of some of the soft tissue that is a prt of the core, check this link out.
This simple 2 day core workout can be performed anywhere from 4 times per week following the day 1 and day 2 schedule.
Simple 2 day core workout (Compliments of Mark Verstegen, MS, CSCS)
Day 1 Linear Stability:
Tripod Scapular Push Up
Mini Band Walking
Straight Leg Glute Bridge on Stability Ball
Tripod scapular pushup
Start in a tripod position with one arm under your chest and the other arm behind your back. Push your chest as far away from the ground as possible-maintaining a straight line from your ear through your hip. Without letting your back extend or flex, allow your chest to fall towards the ground as your shoulder blades slide closer together, then push back into the ground and return to the start position. Repeat this movement for 8-10 reps and switch arms.
Mini Band Walking
Place the Mini Band just above the knees. Stand in a quarter squat position with your feet under your hips. Keep tension on the Mini Band by keeping your knees directly in line with your toes. Take small, mechanical steps forward, focusing on contacting each step in the middle of your foot. Take 12 steps forward, followed by 12 steps backward.
Straight Leg Glute Bridge on Stability Ball
Lie face up on the ground with your stomach tight and your feet on the stability ball. Your legs should be straight, your toes pulled up towards your shins, and your shoulder blades pulled back and down. Contract your glutes to raise your hips until you create a straight line from your ear to your ankle. Hold for 2 to 3 seconds and repeat for 8-10 repetitions.
Day 2 Lateral & Rotational Stability:
Stability Push
Glute Bridge-1 Leg w/Leg Lock
Lateral Pillar Bridge w/Abduction
Stability Push
Stand with your knees and hips slightly unlocked and the weight distributed through your arches. With your back to a cable machine set at medium height, keep arms straight in front of you. Your hands should be wider than shoulder-width apart, holding a bar or rope attached to the cable. Keeping your body still and left arm straight, bring your right hand towards your chest and then return to the starting position. Continue for 8-10 reps on each side.
Glute Bridge-1 Leg w/Leg Lock
Lie face up on the ground, with your arms at your sides, your knees bent and your heels on the ground. Bring one knee to your chest and hold it close. Lift your hips off the ground until your knees, hips and shoulders are in a straight line and you are supporting yourself with one leg. Hold for 2 seconds and then return to the start position. Repeat this movement for 8-10 reps on each leg.
Lateral Pillar Bridge w/ Abduction
Lie on your side with your forearm on the ground and your elbow under your shoulder and legs straight. Push your forearm away from your body, lifting your hips into the air and supporting your weight on your forearm and feet. Hold this static position while you lift and lower your top leg in a controlled tempo-hold each leg lift for 2 seconds and repeat for 10-12 reps.
There you have it. Your recipe for improving your core strength and stability. Give it a go and send us an email about how you liked it.
For some much needed coaching or fine tuning, come in for a weekend fitness class. You will have an awesome core workout and learn a little bit more about core training. Send us an email at info@fit224.com to schedule.
Here's a great post about the common misunderstandings related to core training. From that link go to the Part 2 right here.
Tuesday, July 7, 2009
10 Overlooked and Misunderstood Facts About Ab Training (Part Two)
Here's the rest of Charles Staley article about abdominal training...
By Charles Staley, B.Sc, Misdirect, Staley Training Systemshttp://www.staleytraining.com
Last article we discussed a number of common fallacies about ab training, including belt use, diet, and force production.
Click here to read that article if you missed it.
This week I'll continue with more little-known facts about your elusive six-pack.
Enjoy!
4. Training Your Abs Correctly Helps Your Back. Training Them Incorrectly Hurts Your Back
The average fitness wannabe will gravitate toward doing dozens, maybe hundreds of crunches per day. After all it worked for Brittney, right? There are at least two problems with this not so innocent approach to ab traning:
1) The reason you can't see your abs is- you're too fat. Why then, would you focus your training on one small muscle group that will not result in significant caloric expenditure? It's a waste of time.
2) Actually, it's worse than a waste of time- it could increase your chance of spinal injury. Here's how: Over weeks, months, and years of sit-ups and crunches, your rectus abdominus is likely to chronically shorten as an adaptation to said training. Stand up right now and contract your abs, like you're doing a standing crunch. Notice how it takes the curvature out of your lower back?
That's what can happen when you do too many crunches and sit-ups. And when you can't maintain a neutral spine, you're much more likely to injure yourself the next time you lift something heavy.
A better approach is to focus more on static training for your rectus abdominus, as well as rotational ab drills, which don't have the same potential to shorten your abs. Here are a few examples from our You Tube Channel (these links will open in new windows).
http://www.youtube.com/watch?v=JRCb3syDYos
http://www.youtube.com/watch?v=meZfHqsab9Q
http://www.youtube.com/watch?v=RWUBMXPzs2g
http://www.youtube.com/watch?v=rwzLoYuIzFQ
5. You May Be Training Your Abs More Than You Think
Most people under-estimate how much work their abs receive through their regular training schedule. Squats, cleans, deadlifts, snatches, farmer's walks, kettelebell work, and even heavy dumbbell upper-body exercises result in very high levels of abdominal activation. And honestly, probably as much as you really need.
6. Your Abs Don't Need High Reps
If and when you do decide to do direct ab training, just use normal loading scenarios, just like you would with any other exercise. Where did the high-rep myth come from? Hard to say, but I suspect is has something to do with the (also) mistaken notion that you can "melt" fat off of your midsection through lots of reps- I guess people think that since high reps make them sweat, that heat helps to burn their fat off.
This myth may also stem from the idea that the abdominal muscles are composed mostly of slow-twitch fibers, and therefore benefit most from high-repetition training. While this is at least a plausible premise, I'd also suggest that muscles should be trained based on what they need to do, as opposed to what they're composed of. If you should happen to slip on some ice, your abs need to explosively contract to keep your spine in neutral. If you're a discus thrower, a golfer, a tennis player, or any other rotational athlete, you need explosive abdominal functionality.
7. There Is No Direct Metabolic Pathway Between Your Abs And The Fat That Covers Them
Or to use more conventional language, there's no such thing as isolating a muscle or sport reduction. I covered this in an earlier point, but it bears repeating: Your pattern of bodyfat deposition is genetically pre-determined. Guys tend to carry fat on their midsections (android fat deposition) and women tend to carry it on their hips and thighs (gynoid deposition). You'll always have this pattern, no matter how lean or fat you become. So just train the large muscle groups using "big" exercise and heavy weights, and maybe add some heavy cardio (if you're in the mood), and you should create the caloric deficit you'll need to get leaner.
8. The Best Way To Train Abs Is With A Stability Ball
Obviously you already know part of my argument against this idea from my earlier comments, but given the popularity of stability balls lately, I thought I'd add a few remarks on the topic here. First, I actually like the ball for certain exercises, because it 1) increases the range of motion you can employ, and 2) because it's more comfortable than the floor.
Also, the ball allows for some creative exercises, such as the ball scissors that I provided a video of earlier. With that said however, stability balls are a tool, and like all tools, they provide benefits as well as drawbacks, depending on how you use them. If, for example, you labor under the mistaken impression that you need to do thousands of crunches per week, and that the ball is better because it provides greater range of motion, all you'll do is end up shortening your trunk flexors and lose your lordodic curvature. SO the ball's OK, as long as you keep things in context.
9. The Best Ab Exercises Are The Ones You Can Really FEEEELLL…
Uhh, wrong. Muscles respond to the training stress they experience, not how that stress feels. Just like any other muscle. Whether or not you feel a particular exercise is inconsequential. Perhaps one of the most productive ab exercises is heavy squats while wearing a belt, but I doubt that you consciously feel your abs while doing those squats.
10. Your Abs Can Get Too Big If You Train Them Too Much
Unlikely. Actually, let's just go with nearly impossible. The structure and function of the abdominal musculature makes this scenario highly unlikely. If you happen to subscribe to this myth based on seeing lean bodybuilders with big guts, relax: you're looking at enlarged livers from GH and other drug use. Unless you use these substances, you won't suffer the same fate.
About The Author
Charles Staley...world-class strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.
By Charles Staley, B.Sc, Misdirect, Staley Training Systemshttp://www.staleytraining.com
Last article we discussed a number of common fallacies about ab training, including belt use, diet, and force production.
Click here to read that article if you missed it.
This week I'll continue with more little-known facts about your elusive six-pack.
Enjoy!
4. Training Your Abs Correctly Helps Your Back. Training Them Incorrectly Hurts Your Back
The average fitness wannabe will gravitate toward doing dozens, maybe hundreds of crunches per day. After all it worked for Brittney, right? There are at least two problems with this not so innocent approach to ab traning:
1) The reason you can't see your abs is- you're too fat. Why then, would you focus your training on one small muscle group that will not result in significant caloric expenditure? It's a waste of time.
2) Actually, it's worse than a waste of time- it could increase your chance of spinal injury. Here's how: Over weeks, months, and years of sit-ups and crunches, your rectus abdominus is likely to chronically shorten as an adaptation to said training. Stand up right now and contract your abs, like you're doing a standing crunch. Notice how it takes the curvature out of your lower back?
That's what can happen when you do too many crunches and sit-ups. And when you can't maintain a neutral spine, you're much more likely to injure yourself the next time you lift something heavy.
A better approach is to focus more on static training for your rectus abdominus, as well as rotational ab drills, which don't have the same potential to shorten your abs. Here are a few examples from our You Tube Channel (these links will open in new windows).
http://www.youtube.com/watch?v=JRCb3syDYos
http://www.youtube.com/watch?v=meZfHqsab9Q
http://www.youtube.com/watch?v=RWUBMXPzs2g
http://www.youtube.com/watch?v=rwzLoYuIzFQ
5. You May Be Training Your Abs More Than You Think
Most people under-estimate how much work their abs receive through their regular training schedule. Squats, cleans, deadlifts, snatches, farmer's walks, kettelebell work, and even heavy dumbbell upper-body exercises result in very high levels of abdominal activation. And honestly, probably as much as you really need.
6. Your Abs Don't Need High Reps
If and when you do decide to do direct ab training, just use normal loading scenarios, just like you would with any other exercise. Where did the high-rep myth come from? Hard to say, but I suspect is has something to do with the (also) mistaken notion that you can "melt" fat off of your midsection through lots of reps- I guess people think that since high reps make them sweat, that heat helps to burn their fat off.
This myth may also stem from the idea that the abdominal muscles are composed mostly of slow-twitch fibers, and therefore benefit most from high-repetition training. While this is at least a plausible premise, I'd also suggest that muscles should be trained based on what they need to do, as opposed to what they're composed of. If you should happen to slip on some ice, your abs need to explosively contract to keep your spine in neutral. If you're a discus thrower, a golfer, a tennis player, or any other rotational athlete, you need explosive abdominal functionality.
7. There Is No Direct Metabolic Pathway Between Your Abs And The Fat That Covers Them
Or to use more conventional language, there's no such thing as isolating a muscle or sport reduction. I covered this in an earlier point, but it bears repeating: Your pattern of bodyfat deposition is genetically pre-determined. Guys tend to carry fat on their midsections (android fat deposition) and women tend to carry it on their hips and thighs (gynoid deposition). You'll always have this pattern, no matter how lean or fat you become. So just train the large muscle groups using "big" exercise and heavy weights, and maybe add some heavy cardio (if you're in the mood), and you should create the caloric deficit you'll need to get leaner.
8. The Best Way To Train Abs Is With A Stability Ball
Obviously you already know part of my argument against this idea from my earlier comments, but given the popularity of stability balls lately, I thought I'd add a few remarks on the topic here. First, I actually like the ball for certain exercises, because it 1) increases the range of motion you can employ, and 2) because it's more comfortable than the floor.
Also, the ball allows for some creative exercises, such as the ball scissors that I provided a video of earlier. With that said however, stability balls are a tool, and like all tools, they provide benefits as well as drawbacks, depending on how you use them. If, for example, you labor under the mistaken impression that you need to do thousands of crunches per week, and that the ball is better because it provides greater range of motion, all you'll do is end up shortening your trunk flexors and lose your lordodic curvature. SO the ball's OK, as long as you keep things in context.
9. The Best Ab Exercises Are The Ones You Can Really FEEEELLL…
Uhh, wrong. Muscles respond to the training stress they experience, not how that stress feels. Just like any other muscle. Whether or not you feel a particular exercise is inconsequential. Perhaps one of the most productive ab exercises is heavy squats while wearing a belt, but I doubt that you consciously feel your abs while doing those squats.
10. Your Abs Can Get Too Big If You Train Them Too Much
Unlikely. Actually, let's just go with nearly impossible. The structure and function of the abdominal musculature makes this scenario highly unlikely. If you happen to subscribe to this myth based on seeing lean bodybuilders with big guts, relax: you're looking at enlarged livers from GH and other drug use. Unless you use these substances, you won't suffer the same fate.
About The Author
Charles Staley...world-class strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.
Thursday, May 28, 2009
10 Overlooked And Misunderstood Facts About Ab Training (Part One)
This is part 1 of an awesome article regarding abdominal training. Charles Staley is one of my go-to guys when it comes to strength and conditioning and I know that you will enjoy reading his insights.
Here are 10 of the most overlooked and misunderstood facts about abdominal training - some of these may fly in the face of what you THINK you know to be facts! Keep an open mind and read the explanations.
You may still not agree but it might just change your ideas on how your abs should be trained. This is Part 1 - keep your eyes peeled for Part 2, coming soon!
1. Using A Belt Makes Your Abs Stronger, Not Weaker.
This is perhaps on of the most pervasive myths that people hold about abdominal training, and about training in general. Let's apply some simple common sense to the issue: if you can lift more weight with a belt than without (and virtually all people can), are your abs "asleep" as many people who have you believe? Or, are they working harder than they would be without a belt?
The reason you're stronger with a belt is that it gives your abs something to contract against. Imagine you want to train your legs and all you have is two primitive options:
1) You can "leg press" a heavy box by pushing against it with your feet while sitting on a slick floor. Or…
2) You "leg press" a heavy box by pushing it with your feet while sitting on the floor with your back against a solid wall.
Which option do you think will result in more tension for your leg muscles? Obviously the second option is far preferable, because by wedging yourself between an immovable object and a heavy moveable object, you can create a high level of tension on the muscle's you're trying to train.
Using a belt during heavy squats, deadlifts, or Olympic lifts works the same way- by giving your abs something to push against, they can create greater intra-abdominal pressure, allowing you to 1) lift more and 2) lift more with less chance of spinal injury.
Just having a belt however, doesn't ensure success- you've gotta use it properly. The three key things to remember are:
1) Wear the belt high enough so your abs can exert pressure against it- many people wear a belt too low and rob themselves of the potential benefit
2) Don't wear the belt too tight- a looser fit allows your abs to get better leverage against the belt. And finally…
3) Get a high quality belt- some nylon/Velcro belts won't stand up to heavy use. Case in point: I recently purchased such a belt from my local Sports Authority and broke the buckle the first time I used it (must be my weakened abs from excessive belt use). Thinking it was a fluke, I returned the belt for a new one, and once again, broke it the first time I used it.
2. Having A 6-Pack Is About Diet, Not Training
You can train abs, all abs, nothing but abs, all the time, and still not have a six pack UNLESS- and here's the kicker- unless you're below 10% bodyfat. And probably you'll need to be below 8% bodyfat. The truth is you already have abs- you just can't see them. Since this isn't a nutrition article, I won't elaborate on how you should eat, so if you need help in that area, you might consider an expert nutrition consultation.
Now of course, you can drop bodyfat through training as well, but not "ab training per se:" instead, focus your efforts on challenging the largest possible muscle groups. My favorites include heavy weight circuits including a mix of Olympic lifts, power lifts, and strongman lifts.
3. The Main Function Of Your Abs Is Not Force Production
Although the abdominal muscles can and do function to flex and rotate the trunk, I'd argue that their primary function is to prevent unwanted motion. Specifically, strong abs help to protect the spine in two ways:
1) They create intra-abdominal pressure which helps to counteract compressive forces resulting from axial loading (e.g., squats, deadlifts)
2) They help to prevent forces that take the spine out of its preferred neutral position. More on this in the second installment next week….
Stay Tuned For Part 2!
About The Author
Charles Staley...world-class strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.
Here are 10 of the most overlooked and misunderstood facts about abdominal training - some of these may fly in the face of what you THINK you know to be facts! Keep an open mind and read the explanations.
You may still not agree but it might just change your ideas on how your abs should be trained. This is Part 1 - keep your eyes peeled for Part 2, coming soon!
1. Using A Belt Makes Your Abs Stronger, Not Weaker.
This is perhaps on of the most pervasive myths that people hold about abdominal training, and about training in general. Let's apply some simple common sense to the issue: if you can lift more weight with a belt than without (and virtually all people can), are your abs "asleep" as many people who have you believe? Or, are they working harder than they would be without a belt?
The reason you're stronger with a belt is that it gives your abs something to contract against. Imagine you want to train your legs and all you have is two primitive options:
1) You can "leg press" a heavy box by pushing against it with your feet while sitting on a slick floor. Or…
2) You "leg press" a heavy box by pushing it with your feet while sitting on the floor with your back against a solid wall.
Which option do you think will result in more tension for your leg muscles? Obviously the second option is far preferable, because by wedging yourself between an immovable object and a heavy moveable object, you can create a high level of tension on the muscle's you're trying to train.
Using a belt during heavy squats, deadlifts, or Olympic lifts works the same way- by giving your abs something to push against, they can create greater intra-abdominal pressure, allowing you to 1) lift more and 2) lift more with less chance of spinal injury.
Just having a belt however, doesn't ensure success- you've gotta use it properly. The three key things to remember are:
1) Wear the belt high enough so your abs can exert pressure against it- many people wear a belt too low and rob themselves of the potential benefit
2) Don't wear the belt too tight- a looser fit allows your abs to get better leverage against the belt. And finally…
3) Get a high quality belt- some nylon/Velcro belts won't stand up to heavy use. Case in point: I recently purchased such a belt from my local Sports Authority and broke the buckle the first time I used it (must be my weakened abs from excessive belt use). Thinking it was a fluke, I returned the belt for a new one, and once again, broke it the first time I used it.
2. Having A 6-Pack Is About Diet, Not Training
You can train abs, all abs, nothing but abs, all the time, and still not have a six pack UNLESS- and here's the kicker- unless you're below 10% bodyfat. And probably you'll need to be below 8% bodyfat. The truth is you already have abs- you just can't see them. Since this isn't a nutrition article, I won't elaborate on how you should eat, so if you need help in that area, you might consider an expert nutrition consultation.
Now of course, you can drop bodyfat through training as well, but not "ab training per se:" instead, focus your efforts on challenging the largest possible muscle groups. My favorites include heavy weight circuits including a mix of Olympic lifts, power lifts, and strongman lifts.
3. The Main Function Of Your Abs Is Not Force Production
Although the abdominal muscles can and do function to flex and rotate the trunk, I'd argue that their primary function is to prevent unwanted motion. Specifically, strong abs help to protect the spine in two ways:
1) They create intra-abdominal pressure which helps to counteract compressive forces resulting from axial loading (e.g., squats, deadlifts)
2) They help to prevent forces that take the spine out of its preferred neutral position. More on this in the second installment next week….
Stay Tuned For Part 2!
About The Author
Charles Staley...world-class strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.
Friday, March 20, 2009
6 Quick Steps to Fitness Goal Setting
Are exercise goals really important? Well, I was talking with somebody the other day about training (exercising) and this topic came up. Here's how that happened.
After a brief discussion with this person, I realized they were not happy with the results they have achieved after years of training at the local "gym." Well, trying to help them in some way, I asked a very simple and obvious question (to me). I asked them what their goal was for exercising. There was a very long pause. The pause was long enough for me to realize that this could be a part of the problem. That's why I decided to post on this topic.
This is a very simple list by design. I could have made it longer and more complicated. But that didn't seem right. Please send me your comments on this or let me know of your personal successes when it comes to goal setting. I would love to hear about it.
On a personal note, the 2 most important things that have helped me in achieving goals in my life were #1 and #2. I still have the notebook I bought 12 years ago to write my professional goals in. I look at it often. Now more about the list.
1). What do YOU really want? Identify your goals. Keep the list simple and short. One or two things (i.e. lose 20 lbs, get fit enough to finish a 10k) and that's it.
2). Read Your Fitness Goal(s) every day. Review your goal(s) and the plan you have created to achieve your goal(s).
3). Create your plan to achieve your goals. Don't leave out any details. If this is where you get stuck. Get professional help. Write down your plan and read it every day. You must keep this vision fresh in your mind. Do all of this in your training journal.
4). Keep it real! Set ATTAINABLE goals. Don't set yourself up for failure but also, don’t set goals that are a slam dunk.
5). Tell everyone within 5 feet! If you are serious that is. Don't be shy to talk about your goals with anyone interested. Every time you talk about your goals with anyone that will listen, you are re-stating them to yourself as well. You must be accountable to yourself first and then anyone that can remember your goals enough to call you on them.
6). Keep track of your progress. Keep a training journal and use it every day. If this mission is important, write it down. You will love to look back on this journey later to appreciate every bit of sweat and effort that went into achieving your personal training goals. List your goal(s) at the front of this training journal so you can read it everyday.
Good luck! If you need help, email Eric and Darrell at info@fit224.com
After a brief discussion with this person, I realized they were not happy with the results they have achieved after years of training at the local "gym." Well, trying to help them in some way, I asked a very simple and obvious question (to me). I asked them what their goal was for exercising. There was a very long pause. The pause was long enough for me to realize that this could be a part of the problem. That's why I decided to post on this topic.
This is a very simple list by design. I could have made it longer and more complicated. But that didn't seem right. Please send me your comments on this or let me know of your personal successes when it comes to goal setting. I would love to hear about it.
On a personal note, the 2 most important things that have helped me in achieving goals in my life were #1 and #2. I still have the notebook I bought 12 years ago to write my professional goals in. I look at it often. Now more about the list.
1). What do YOU really want? Identify your goals. Keep the list simple and short. One or two things (i.e. lose 20 lbs, get fit enough to finish a 10k) and that's it.
2). Read Your Fitness Goal(s) every day. Review your goal(s) and the plan you have created to achieve your goal(s).
3). Create your plan to achieve your goals. Don't leave out any details. If this is where you get stuck. Get professional help. Write down your plan and read it every day. You must keep this vision fresh in your mind. Do all of this in your training journal.
4). Keep it real! Set ATTAINABLE goals. Don't set yourself up for failure but also, don’t set goals that are a slam dunk.
5). Tell everyone within 5 feet! If you are serious that is. Don't be shy to talk about your goals with anyone interested. Every time you talk about your goals with anyone that will listen, you are re-stating them to yourself as well. You must be accountable to yourself first and then anyone that can remember your goals enough to call you on them.
6). Keep track of your progress. Keep a training journal and use it every day. If this mission is important, write it down. You will love to look back on this journey later to appreciate every bit of sweat and effort that went into achieving your personal training goals. List your goal(s) at the front of this training journal so you can read it everyday.
Good luck! If you need help, email Eric and Darrell at info@fit224.com
Sunday, March 15, 2009
2 Days To a More Stable Core… A Quick Look at Core Stability
Everywhere you turn you hear, “you need to focus on your core.” It is truly the deal-a-meal for the current fitness industry, only without the curly haired tank top dancing fiend. Most couldn’t tell you exactly what the core is or where it is. Not unlike our uniquely American inability to locate Wyoming on a map. We know that the core is right around the abdomen and lower back but, for the most part, we really don’t know what the core is.
I frequently find my patients state that they need to work on their core when I ask them if they exercise or are interested in advice on exercise. That’s where this blog post comes from. I will give you another couple hundred words or so about what makes up the core and then a simple 2 day approach to improving your core strength and stability. In later blog posts I will teach you more about different aspects to Core Training.
Nuts and bolts of the Core
The primary objective of the core is to stabilize the spine and lumbo-pelvic region and provide an efficient translation of force from the legs into the trunk and upper extremities. The human spine does not support itself independently of the supporting lumbo-pelvic musculature. The spine is most stable under submaximal musculature effort in response to the physical / biomechanical demand of life’s daily activities. The lumbopelvic musculature requires training in both strength and endurance to effectively protect the lumbar spine. The lumbopelvic musculature also requires training in both static and dynamic environments. When trained properly, a strong and stable lumbopelvic region facilitates the efficient transfer of forces from the ground to produce movement and generate torque at the extremities. You will find most athletic events require extremity strength and power. With this understanding, every person or athlete should begin with a foundation of improving motor control and muscular capacity with their lumbo-pelvic-hip complex. It is no coincidence that most people lack proper core stability and therefore suffer a higher frequency of lower back, upper and lower extremity injuries.
Here’s an example of a 2 day core stability workout that can be performed anywhere from 4-6 days per week (in alternating fashion for Day1 & Day 2)
Simple 2 Day Core Workout
Day 1 Linear Stability:
Tripod scapular push up
Mini Band Walking
Straight Leg Glute Bridge on Stability Ball
There you go. It is a simple start to core training.
I will elaborate more on the details to this Core Workout in later posts. If you have an urgent question, send us an email. Good luck sweating to the oldies and getting your Core strong.
I frequently find my patients state that they need to work on their core when I ask them if they exercise or are interested in advice on exercise. That’s where this blog post comes from. I will give you another couple hundred words or so about what makes up the core and then a simple 2 day approach to improving your core strength and stability. In later blog posts I will teach you more about different aspects to Core Training.
Nuts and bolts of the Core
The primary objective of the core is to stabilize the spine and lumbo-pelvic region and provide an efficient translation of force from the legs into the trunk and upper extremities. The human spine does not support itself independently of the supporting lumbo-pelvic musculature. The spine is most stable under submaximal musculature effort in response to the physical / biomechanical demand of life’s daily activities. The lumbopelvic musculature requires training in both strength and endurance to effectively protect the lumbar spine. The lumbopelvic musculature also requires training in both static and dynamic environments. When trained properly, a strong and stable lumbopelvic region facilitates the efficient transfer of forces from the ground to produce movement and generate torque at the extremities. You will find most athletic events require extremity strength and power. With this understanding, every person or athlete should begin with a foundation of improving motor control and muscular capacity with their lumbo-pelvic-hip complex. It is no coincidence that most people lack proper core stability and therefore suffer a higher frequency of lower back, upper and lower extremity injuries.
Here’s an example of a 2 day core stability workout that can be performed anywhere from 4-6 days per week (in alternating fashion for Day1 & Day 2)
Simple 2 Day Core Workout
Day 1 Linear Stability:
Tripod scapular push up
Mini Band Walking
Straight Leg Glute Bridge on Stability Ball
Day 2 Lateral & Rotational Stability:
Stability Push
Glute Bridge-1 Leg w/Leg Lock
Lateral Pillar Bridge w/Abduction
There you go. It is a simple start to core training.
I will elaborate more on the details to this Core Workout in later posts. If you have an urgent question, send us an email. Good luck sweating to the oldies and getting your Core strong.
Sunday, January 25, 2009
Post Workout Shake-Berry Blast Super Shake
Now that your working out hard you've gotta be dying to know what's best to put in your body. You want to have a great source of quality protein and carbs right after your workout (about 30-60 minutes). Here you go.
Berry Blast Super Shake
1 cup iced green tea
1 scoop vanilla flavored milk protein blend
1 serving greens supplement
3 tbsp plain yogurt
3 tbsp whole grain oatmeal (dry)
1 cup frozen berries
Add green tea, protein, greens, yogurt and oats to a blender on high for 1 minute. Next add berries to the blender and blend again for 1 minute. Makes 1 Berry Blast Super Shake
This recipe comes courtesy of Dr. John Berardi and his Precision Nutrition.
Precision Nutrition is a comprehensive nutrition and body transformation system. The Advanced Fitness trainers are licensed through Precision Nutrition to provide biweekly coaching and implementation of Dr. John Berardi's program. Ask us for more info.
Berry Blast Super Shake
1 cup iced green tea
1 scoop vanilla flavored milk protein blend
1 serving greens supplement
3 tbsp plain yogurt
3 tbsp whole grain oatmeal (dry)
1 cup frozen berries
Add green tea, protein, greens, yogurt and oats to a blender on high for 1 minute. Next add berries to the blender and blend again for 1 minute. Makes 1 Berry Blast Super Shake
This recipe comes courtesy of Dr. John Berardi and his Precision Nutrition.
Precision Nutrition is a comprehensive nutrition and body transformation system. The Advanced Fitness trainers are licensed through Precision Nutrition to provide biweekly coaching and implementation of Dr. John Berardi's program. Ask us for more info.
Friday, January 9, 2009
3 Common Exercise Mistakes Most People Make
Before we get to the mistakes, we must assume what our training goal is. In this instance let’s say your goal is to gain lean body mass, muscle.
I will cover three very common ways that you could fail at gaining lean body mass. The common thread among these three training mistakes is that they all involve training techniques that are not congruent or in agreement with the training goal, increasing lean body mass.
Mistake #1: Exercise selection
The most obvious training faux pas can be realized when we consider the lack of attention your gym’s power rack receives on a day-to-day basis. There is the occasional guy doing standing barbell curls in the rack. However, besides that rarely do you have to wait long to find it available.
Why is the power rack important? Consider this very important fact of muscle physiology: the greater the demand placed on the largest muscle systems of the body, the greater the response you will have from the body in producing anabolic hormones (the body’s natural hormones that drive muscular development) like growth hormone and testosterone. When you perform full body compound movements like the squat, dead lift and chin ups at the appropriate intensity and volume (amount of work performed) your body will respond by producing more muscle in response to the demand of your training. You cannot expect to create more muscle mass when exercising the smaller muscle groups with single joint movements like bicep curls and lateral dumb bell raises. Get in the rack and start squatting!
Mistake #2: Training intensity
The next very common training mistake is one very few people realize that they are making, even when you ask them about it. Most people will tell you that they train hard. However, it’s been my experience that very few people are training at a high enough intensity consistently enough to stimulate growth. When you consider that the body will only change when presented with an adequate physical stress it makes obvious sense. The intensity with which each exercise is performed is a critical factor that cannot be overlooked. No matter what your selection of exercise, if you perform it at low intensity, you will never achieve your desired goal. So consider this during your next workout. Are you exercising with enough intensity?
Mistake #3: Wrong rest period
Now finally an overlooked weight-training variable that is extremely under appreciated. Rest. Seemingly mastered by the masses of people utilizing 6 to 9 month rest periods between workouts, this term has nothing to do with leisure and everything to do with that brief period of time with which you allow your body to recover from a weight training set before performing the next set. The rest period can be defined as the time you rest between sets of a particular exercise. It can be as short as 10 to 30 seconds or as long as 5 minutes. By manipulating your rest period you can challenge the body’s different energy systems and increase your potential for muscular hypertrophy (increased muscle mass). The biggest mistake with respect to the rest period is that most people rest too long. Rest periods that last longer than 1.5 to 2 minutes can diminish your potential for gaining lean muscle mass. Longer rest periods, like 3 to 5 minutes, can be valuable when training for strength but will not help you increase lean muscle mass. If your goal is to increase strength as in your 1 repetition maximum lift so you can boast about your bench press, you should be training at extreme levels of intensity for smaller numbers of repetitions and resting as I previously described, 3 minutes plus.
Wrapping it up!
There are many methods to increase strength and that deserves more explanation than I can offer here. It suffices to say you cannot mix up the different training methodologies and expect to get a predictable result.
I can wrap this post up with a brief summary. I know the information in this article will assist you if your weight training goal is to increase your lean body mass.
If we begin with the planning component of a good workout, then we should make sure to write down our exercises and select compound body movements (multiple joint movements) that will challenge the larger muscle groups of the body.
Secondly, we should remember the relationship between shorter rest periods and increased intensity. Rest periods should be around 2 minutes or less and you should continually strive to push yourself to higher levels of intensity with each repetition you perform.
Finally you need to train with the greatest level of intensity or effort that you can. This is often where having a personal trainer or training partner can help make sure you are working as hard as possible. Training intensity and achieving the results you desire go hand in hand.
If your time is as valuable as I believe it is, you owe it to yourself to make the most of it. Train hard but train correctly and effectively.
I will cover three very common ways that you could fail at gaining lean body mass. The common thread among these three training mistakes is that they all involve training techniques that are not congruent or in agreement with the training goal, increasing lean body mass.
Mistake #1: Exercise selection
The most obvious training faux pas can be realized when we consider the lack of attention your gym’s power rack receives on a day-to-day basis. There is the occasional guy doing standing barbell curls in the rack. However, besides that rarely do you have to wait long to find it available.
Why is the power rack important? Consider this very important fact of muscle physiology: the greater the demand placed on the largest muscle systems of the body, the greater the response you will have from the body in producing anabolic hormones (the body’s natural hormones that drive muscular development) like growth hormone and testosterone. When you perform full body compound movements like the squat, dead lift and chin ups at the appropriate intensity and volume (amount of work performed) your body will respond by producing more muscle in response to the demand of your training. You cannot expect to create more muscle mass when exercising the smaller muscle groups with single joint movements like bicep curls and lateral dumb bell raises. Get in the rack and start squatting!
Mistake #2: Training intensity
The next very common training mistake is one very few people realize that they are making, even when you ask them about it. Most people will tell you that they train hard. However, it’s been my experience that very few people are training at a high enough intensity consistently enough to stimulate growth. When you consider that the body will only change when presented with an adequate physical stress it makes obvious sense. The intensity with which each exercise is performed is a critical factor that cannot be overlooked. No matter what your selection of exercise, if you perform it at low intensity, you will never achieve your desired goal. So consider this during your next workout. Are you exercising with enough intensity?
Mistake #3: Wrong rest period
Now finally an overlooked weight-training variable that is extremely under appreciated. Rest. Seemingly mastered by the masses of people utilizing 6 to 9 month rest periods between workouts, this term has nothing to do with leisure and everything to do with that brief period of time with which you allow your body to recover from a weight training set before performing the next set. The rest period can be defined as the time you rest between sets of a particular exercise. It can be as short as 10 to 30 seconds or as long as 5 minutes. By manipulating your rest period you can challenge the body’s different energy systems and increase your potential for muscular hypertrophy (increased muscle mass). The biggest mistake with respect to the rest period is that most people rest too long. Rest periods that last longer than 1.5 to 2 minutes can diminish your potential for gaining lean muscle mass. Longer rest periods, like 3 to 5 minutes, can be valuable when training for strength but will not help you increase lean muscle mass. If your goal is to increase strength as in your 1 repetition maximum lift so you can boast about your bench press, you should be training at extreme levels of intensity for smaller numbers of repetitions and resting as I previously described, 3 minutes plus.
Wrapping it up!
There are many methods to increase strength and that deserves more explanation than I can offer here. It suffices to say you cannot mix up the different training methodologies and expect to get a predictable result.
I can wrap this post up with a brief summary. I know the information in this article will assist you if your weight training goal is to increase your lean body mass.
If we begin with the planning component of a good workout, then we should make sure to write down our exercises and select compound body movements (multiple joint movements) that will challenge the larger muscle groups of the body.
Secondly, we should remember the relationship between shorter rest periods and increased intensity. Rest periods should be around 2 minutes or less and you should continually strive to push yourself to higher levels of intensity with each repetition you perform.
Finally you need to train with the greatest level of intensity or effort that you can. This is often where having a personal trainer or training partner can help make sure you are working as hard as possible. Training intensity and achieving the results you desire go hand in hand.
If your time is as valuable as I believe it is, you owe it to yourself to make the most of it. Train hard but train correctly and effectively.
Cleaning house!
When was the last time you utilized a cleansing program to help detoxify your body? Well here is a link to a simple 1 week cleansing program. This is a very low key approach with some simple guidelines to try and follow. Go to this link http://b2hc.blogspot.com/2009/01/simple-1-week-cleansing-program.html and check out the details. See how well you do with this and then you can try more intense or challenging programs.
There is one thing to remember before starting a fast or cleanse. You can exercise during a fast or cleanse, but you will need to determine exactly how hard or how often by trial and error. Your body will be adjusting to the change in caloric level and caloric quality while you are cleansing or fasting. I would receommend you plan to engage in low to moderate intensity exercise for the 7 days while you are on this cleansing program. Good luck!
There is one thing to remember before starting a fast or cleanse. You can exercise during a fast or cleanse, but you will need to determine exactly how hard or how often by trial and error. Your body will be adjusting to the change in caloric level and caloric quality while you are cleansing or fasting. I would receommend you plan to engage in low to moderate intensity exercise for the 7 days while you are on this cleansing program. Good luck!
Tuesday, January 6, 2009
Simple way to increase strength & size
I will describe a workout routine that is guaranteed to increase your lean body mass and increase your strength while minimizing your potential for injury. This work needs to be followed exactly as described. If you find that you are unsure of anything I write about here, send me an email and I will attempt to clarify.
I will present this in outline format with some brief text. It is quite self-explanatory.
You will focus only on key multi-joint compound body movements. The ones I like the best are: Squat, Dead lift, Bench press & Standing Military press
You will do auxiliary lifts that supplement the 4 major lifts described above. Here’s how you begin. Find out what your 10 rep max (weight that you could just barely do 10 reps at when close to failure) weight would be (or estimate closely) for each of the 4 major lifts. Identify your auxiliary lifts and stick with them. They are not as important so I will not talk much at all about them. You workouts are 3 days per week. You will have 1 heavy day, 1 medium day and 1 light day. That’s it. You will only have 3 workouts per week.
Each day of your workout you will perform 2 of the major lifts. You can also perform 2 auxiliary lifts each day of your workout.
Here’s how your workout will breakdown for the bench press. Let’s say your 10 rep max weight is 200 pounds for the bench press, here’s your workout.
Light Day: 50% of 10 rep max for 5 reps (100 lb for 5 reps)
Rest 60 seconds and repeat up to 7 cycles
(Light day only do 2 auxiliary exercises for 2 sets of 6-8 reps)
Medium Day: 50% of 10 rep max for 5 reps
Rest 60 seconds
75% of 10 rep max for 5 reps
Rest 180 seconds and repeat 5-7 times
(Medium day only do 3 auxiliary exercises for 2 sets of 6-8 reps)
Heavy Day: 50% of 10 rep max for 5 reps
Rest 60 seconds
75% of 10 rep max for 5 reps
Rest 60 seconds
100% of 10 rep max for 5 reps
Rest 180 seconds and repeat 5-7 times
(Heavy day only do 2 auxiliary exercises for 2 sets of 6-8 reps)
*A cycle is completing the 50%, 50% and 75% or the 50%, 75% and 100% weights. For example, on your heavy day you would lift the 50% weight, rest 60 seconds, then lift the 75% weight, rest 60 seconds and then lift the 100% weight. After lifting those 3 weights on your heavy day, you then rest for 3 minutes. You would rest for 3 minutes at the completion of every cycle. You will even rest for 3 minutes after completing your 50% weight for 5 reps. You need to complete at least 3 cycles for the weight that you are lifting. Once you can complete 5 cycles, you need to increase the top weight (your 10 rep max weight) and then reset the percentages for each of the medium and light lifts. Check out this example of 2 different workouts to hopefully clarify this seemingly complex system.
Workout A: Squat & Bench press are major lifts
Workout B: Dead lift & Military press are major lifts
First 4 weeks {your 3 weights by %}:
Major lifts Auxiliary lifts
Workout A
A1. Squat: 200 {100, 150, 200} Overhead squats
A2. Bench: 180 {90, 135, 180} One-arm standing press
Workout B
B1. Dead lift: 180 {90, 135, 180} Dips
B2. Military Press: 140 {70, 105, 140} Chins and/or Curls
Squat-Bench Workout A
Light Day: Squat: 100 X 5 (5 cycles)
Bench: 90 X 5 (5 cycles)
Overhead squats: 65lb X 6 reps deep X 2 sets
One arm standing press: 40 lb X 6 X 2 sets
[Rest 60 seconds between sets and repeat up to 5 cycles]
[Squat first then Bench]
[Light day only do 2 auxiliary exercises for 2 sets of 6-8 reps]
Medium Day: Squat: 100 X 5
Squat: 150 X 5
Rest 180 seconds and repeat 5-7 times
Bench: 90 X 5
Bench: 135 X 5
Rest 180 seconds and repeat 5-7 times
Overhead squats: 65lb X 6 reps deep X 3 sets
One arm standing press: 40 lb X 6 X 3 sets
[Rest 60 seconds between sets and repeat up to 5 cycles]
[Squat first then Bench]
Heavy Day: Squat: 100 X 5
Squat: 150 X 5
Squat: 200 X 5
Rest 180 seconds and repeat 5-7 times
Bench: 90 X 5
Bench: 135 X 5
Bench: 180 X 5
Rest 180 seconds and repeat 5-7 times
Overhead squats: 65lb X 6 reps (deep) X 2 sets
One arm standing press: 40 lb X 6 reps X 2 sets
Dead lift-Military press Workout B
Workout B
B1. Dead lift: 180{90, 135, 180} Dips
B2. Military Press: 140 {70, 105, 140} Chins & Curls
Light Day: Dead lift: 90 X 5 (5 cycles)
Military Press: 70 X 5 (5 cycles)
Dips: body weight X 6-8 reps deep X 2 sets
Chins: body weight X 6-8 X 2 sets
[Rest 60 seconds between sets and repeat up to 5 cycles]
[Dead lift first then Military press]
[Light day only do 2 auxiliary exercises for 2 sets of 6-8 reps]
Medium Day: Dead lift: 90 X 5
Dead lift: 135 X 5
Military Press: 70 X 5
Military Press: 105 X 5
Rest 180 seconds and repeat 5-7 times
Dips: body weight X 6 reps deep X 3 sets
Chins: body weight X 6 X 3 sets
[Rest 60 seconds between sets and repeat up to 5 cycles]
[Dead lift first then Military press]
Heavy Day: Dead lift: 90 X 5
Dead lift: 135 X 5
Dead lift: 180 X 5
Rest 180 seconds and repeat 5-7 times
Military Press: 70 X 5
Military Press: 105 X 5
Military Press: 140 X 5
Rest 180 seconds and repeat 5-7 times
Dips: body weight X 6 reps deep X 2 sets
Chins: body weight X 6 X 2 sets
Well there you go. Get started today or send me an email because you are entirely confused. Either way, this was a very brief picture of how complex it is to design a training program. This is where using a personal trainer can make your life significantly easier.
If you can believe this, I actually simplified this description. There are other training variables you can manipulate to ensure the best response to your program. Have fun and train hard!
I will present this in outline format with some brief text. It is quite self-explanatory.
You will focus only on key multi-joint compound body movements. The ones I like the best are: Squat, Dead lift, Bench press & Standing Military press
You will do auxiliary lifts that supplement the 4 major lifts described above. Here’s how you begin. Find out what your 10 rep max (weight that you could just barely do 10 reps at when close to failure) weight would be (or estimate closely) for each of the 4 major lifts. Identify your auxiliary lifts and stick with them. They are not as important so I will not talk much at all about them. You workouts are 3 days per week. You will have 1 heavy day, 1 medium day and 1 light day. That’s it. You will only have 3 workouts per week.
Each day of your workout you will perform 2 of the major lifts. You can also perform 2 auxiliary lifts each day of your workout.
Here’s how your workout will breakdown for the bench press. Let’s say your 10 rep max weight is 200 pounds for the bench press, here’s your workout.
Light Day: 50% of 10 rep max for 5 reps (100 lb for 5 reps)
Rest 60 seconds and repeat up to 7 cycles
(Light day only do 2 auxiliary exercises for 2 sets of 6-8 reps)
Medium Day: 50% of 10 rep max for 5 reps
Rest 60 seconds
75% of 10 rep max for 5 reps
Rest 180 seconds and repeat 5-7 times
(Medium day only do 3 auxiliary exercises for 2 sets of 6-8 reps)
Heavy Day: 50% of 10 rep max for 5 reps
Rest 60 seconds
75% of 10 rep max for 5 reps
Rest 60 seconds
100% of 10 rep max for 5 reps
Rest 180 seconds and repeat 5-7 times
(Heavy day only do 2 auxiliary exercises for 2 sets of 6-8 reps)
*A cycle is completing the 50%, 50% and 75% or the 50%, 75% and 100% weights. For example, on your heavy day you would lift the 50% weight, rest 60 seconds, then lift the 75% weight, rest 60 seconds and then lift the 100% weight. After lifting those 3 weights on your heavy day, you then rest for 3 minutes. You would rest for 3 minutes at the completion of every cycle. You will even rest for 3 minutes after completing your 50% weight for 5 reps. You need to complete at least 3 cycles for the weight that you are lifting. Once you can complete 5 cycles, you need to increase the top weight (your 10 rep max weight) and then reset the percentages for each of the medium and light lifts. Check out this example of 2 different workouts to hopefully clarify this seemingly complex system.
Workout A: Squat & Bench press are major lifts
Workout B: Dead lift & Military press are major lifts
First 4 weeks {your 3 weights by %}:
Major lifts Auxiliary lifts
Workout A
A1. Squat: 200 {100, 150, 200} Overhead squats
A2. Bench: 180 {90, 135, 180} One-arm standing press
Workout B
B1. Dead lift: 180 {90, 135, 180} Dips
B2. Military Press: 140 {70, 105, 140} Chins and/or Curls
Squat-Bench Workout A
Light Day: Squat: 100 X 5 (5 cycles)
Bench: 90 X 5 (5 cycles)
Overhead squats: 65lb X 6 reps deep X 2 sets
One arm standing press: 40 lb X 6 X 2 sets
[Rest 60 seconds between sets and repeat up to 5 cycles]
[Squat first then Bench]
[Light day only do 2 auxiliary exercises for 2 sets of 6-8 reps]
Medium Day: Squat: 100 X 5
Squat: 150 X 5
Rest 180 seconds and repeat 5-7 times
Bench: 90 X 5
Bench: 135 X 5
Rest 180 seconds and repeat 5-7 times
Overhead squats: 65lb X 6 reps deep X 3 sets
One arm standing press: 40 lb X 6 X 3 sets
[Rest 60 seconds between sets and repeat up to 5 cycles]
[Squat first then Bench]
Heavy Day: Squat: 100 X 5
Squat: 150 X 5
Squat: 200 X 5
Rest 180 seconds and repeat 5-7 times
Bench: 90 X 5
Bench: 135 X 5
Bench: 180 X 5
Rest 180 seconds and repeat 5-7 times
Overhead squats: 65lb X 6 reps (deep) X 2 sets
One arm standing press: 40 lb X 6 reps X 2 sets
Dead lift-Military press Workout B
Workout B
B1. Dead lift: 180{90, 135, 180} Dips
B2. Military Press: 140 {70, 105, 140} Chins & Curls
Light Day: Dead lift: 90 X 5 (5 cycles)
Military Press: 70 X 5 (5 cycles)
Dips: body weight X 6-8 reps deep X 2 sets
Chins: body weight X 6-8 X 2 sets
[Rest 60 seconds between sets and repeat up to 5 cycles]
[Dead lift first then Military press]
[Light day only do 2 auxiliary exercises for 2 sets of 6-8 reps]
Medium Day: Dead lift: 90 X 5
Dead lift: 135 X 5
Military Press: 70 X 5
Military Press: 105 X 5
Rest 180 seconds and repeat 5-7 times
Dips: body weight X 6 reps deep X 3 sets
Chins: body weight X 6 X 3 sets
[Rest 60 seconds between sets and repeat up to 5 cycles]
[Dead lift first then Military press]
Heavy Day: Dead lift: 90 X 5
Dead lift: 135 X 5
Dead lift: 180 X 5
Rest 180 seconds and repeat 5-7 times
Military Press: 70 X 5
Military Press: 105 X 5
Military Press: 140 X 5
Rest 180 seconds and repeat 5-7 times
Dips: body weight X 6 reps deep X 2 sets
Chins: body weight X 6 X 2 sets
Well there you go. Get started today or send me an email because you are entirely confused. Either way, this was a very brief picture of how complex it is to design a training program. This is where using a personal trainer can make your life significantly easier.
If you can believe this, I actually simplified this description. There are other training variables you can manipulate to ensure the best response to your program. Have fun and train hard!
Understanding Exercise & Training Terms: Anaerobic training
We will post some very simple explanations to the confusing terms and concepts related to exercise and training. Our term to review today is anaerobic training.
Just what the heck is anaerobic training or the anaerobic threshold anyway?
Really understanding training terminology isn’t all that necessary, but, you sure can sound pretty smart when talking to your friends about your wild and effective exercise methods. Let’s cover a few simple points of physiology to help get us started.
Your body requires oxygen to live. Your body burns calories based on the how your muscles burn glucose in response to physical demand. Your body can burn glucose in the presence of oxygen and without oxygen. When muscles burn glucose with oxygen it is called aerobic. When muscles burn glucose without oxygen it is called anaerobic.
Anaerobic threshold
The anaerobic threshold is the highest level of maximum oxygen uptake achievable in exercise before a significant increase in blood lactate occurs. This means that as your body trains anaerobically it becomes better at utilizing oxygen while burning glucose. When your anaerobic threshold improves, your body becomes better equipped to train without having blood lactate levels or lactic acid levels cause a decrease in athletic performance. Athletes like Lance Armstrong have very high anaerobic thresholds. They can compete without having their muscular system fail due to increased lactate levels (or lactic acid accumulation).
It is just that simple. So here’s how that relates to training.
Training aerobically and anaerobically
Training aerobically can best be described by the 30 minute steady state treadmill run. That is running at a slow steady pace for an extended time period. Training anaerobically can best be described by short sprints that require all out effort for a brief time period.
Here’s why this matters to you. Both methods of training by themselves are valuable for any type of exercise enthusiast. But for an exercise program to be effective, it must incorporate both types of training. By far, the most challenging type of training is anaerobic. This can be characterized by high intensity interval training or station-based resistance training with short rest periods. This method of training is extremely effective for people that desire weight-loss as a side effect of the exercise program.
Here is one important point for you to know. If you are new to anaerobic training, it may take a little while for your body to become an efficient fat-burning machine. However, the longer you exercise properly utilizing anaerobic methods, the better your results could be in both weight-loss and cardiovascular enhancement.
Just what the heck is anaerobic training or the anaerobic threshold anyway?
Really understanding training terminology isn’t all that necessary, but, you sure can sound pretty smart when talking to your friends about your wild and effective exercise methods. Let’s cover a few simple points of physiology to help get us started.
Your body requires oxygen to live. Your body burns calories based on the how your muscles burn glucose in response to physical demand. Your body can burn glucose in the presence of oxygen and without oxygen. When muscles burn glucose with oxygen it is called aerobic. When muscles burn glucose without oxygen it is called anaerobic.
Anaerobic threshold
The anaerobic threshold is the highest level of maximum oxygen uptake achievable in exercise before a significant increase in blood lactate occurs. This means that as your body trains anaerobically it becomes better at utilizing oxygen while burning glucose. When your anaerobic threshold improves, your body becomes better equipped to train without having blood lactate levels or lactic acid levels cause a decrease in athletic performance. Athletes like Lance Armstrong have very high anaerobic thresholds. They can compete without having their muscular system fail due to increased lactate levels (or lactic acid accumulation).
It is just that simple. So here’s how that relates to training.
Training aerobically and anaerobically
Training aerobically can best be described by the 30 minute steady state treadmill run. That is running at a slow steady pace for an extended time period. Training anaerobically can best be described by short sprints that require all out effort for a brief time period.
Here’s why this matters to you. Both methods of training by themselves are valuable for any type of exercise enthusiast. But for an exercise program to be effective, it must incorporate both types of training. By far, the most challenging type of training is anaerobic. This can be characterized by high intensity interval training or station-based resistance training with short rest periods. This method of training is extremely effective for people that desire weight-loss as a side effect of the exercise program.
Here is one important point for you to know. If you are new to anaerobic training, it may take a little while for your body to become an efficient fat-burning machine. However, the longer you exercise properly utilizing anaerobic methods, the better your results could be in both weight-loss and cardiovascular enhancement.
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