Quick answers to some of the most common questions I get asked. Q. Weights or Cardio first? A. If you must do both in the same session....Weights (most of the time) Q. Do Squats Hurt your knees? A. Performed correctly, NO. Q. Are Deadlifts bad for your back? A. Performed correctly NO. Like this...... http://youtu.be/P0ySblouCKs you know the answer...... Q. Squats or Deadlifts? A. Why Choose? Q. Are bench presses bad for your shoulders?. A. Performed correctly, No. See a trend here? Q. Should I overhead press? A. Probably not. B.A. (Better Answer): You probably don't have the scapular stability, and … [Read more...]
3 Awesome Exercises You’re not Doing
November 16, 2012 by
These exercises, unlike this guy, are pretty awesome and you should at some point and time do them. Incline Bench Row with Dumbbells: We sit a lot..like, all day, in a flexion (pulled forward) position which results in shoulders forward Desk Jockey Syndrome. To correct this people could use some more rowing, a lot more....like 2 times as much rowing (pulling) as pushing. But here's the problem with most rows: They require a good deal of thoracic extension and scapular control which, are mobility issues that people with Desk Jockey Syndrome, do not have. So they do rows and look like this: http://youtu.be/cnTEH-g3HZ0 Notice the rounded over or chest … [Read more...]
The Fat Man is Coming
November 13, 2012 by
Thought I was talking about this guy right? Nope. I was talking about YOU. Halloween just got done, Thanksgiving is in a couple of weeks and Christmas and New Years are right after that. Wha this time of year is a really good opportunity to get fat...and quick. Dose of stark reality, unless you're a glutton during this entire stretch (which I understand because I can be) you shouldn't gain more than 5 pounds....and honestly that's pushing it. People always say, "I gained 10 pounds" last year...and that's complete crap. Most people gain between 1-4 pounds but "feel" fat because they are bloated from the sodium and carbs. That said, excuses to eat like … [Read more...]
Stop Doing This: Random Thoughts Edition
November 6, 2012 by
These are just some random musings about gym stuff that goes on, things people say and do but really shouldn't. 1. Telling People That You are in, Entering or Going "Beast Mode".... When you do this every one immediately knows you're an asshat, so that's a good thing. We don't have to guess ow wait to find out. Think about it for a second. If you're just now entering "Beast Mode" what the hell were you doing in here before? Wuss Mode? 2. Curls in the Squat Rack. Besides the fact that it's sacrilegious, being as the squat rack IS the temple of the gym.....it's just lazy and it makes you an inconsiderate jerk. If some dude want's to squat 300lbs and … [Read more...]
Doing it Better: My Knees Hurt Edition
November 1, 2012 by
Most folks move more like this: and less like this: http://youtu.be/XcE0mZhoxwU There is nothing fluid, powerful, integrated, supple and athletic about their movement. In short order that's why your knee's hurt. It's not from the 3 inch knee bends "squats" with 100lbs on your back you did 15 years ago for 4 months in high school weight training class. Years of poor movement, lack of mobility, lack of strength, lack of power are usually the culprits. So how do we fix knee pain or at least train around it if it's not fixable (which is sometimes the fact of the matter, but not typically the case)? Follow some basic rules/ strategies: Initiate … [Read more...]
Dude, do you do protein?
October 30, 2012 by
Hell yeah, I do protein! I do carbs too.....and fats like a boss. However, I only dabble in vitamins and minerals. Yeah, see protein its a macronutrient and you need it for that thing called life, if your eating a hamburger...you're doing protein I guess. But I get what people mean and yes, I do use a protein supplement and a few other supplements for that matter. Supplements can be of real benefit if and only IF you have your nutrition in check. No supplements in the world, except those of a pharmaceutical nature, will do a whole lot for you if you're living off food that comes from a drive up window or from a microwaveable box. When breakfast consists … [Read more...]
26 in the Books….Now What? Random Thoughts.
October 24, 2012 by
After i wrote the last two I thought about some things I should go over. Some Thoughts: About "Lifting Weights": It's called STRENGTH training.... Too many runners do stuff like this: thinking that it's useful... It's not..... It's stupid and worthless and might be making you slower. If you're training for marathons you probably don't have time and energy to waste on worthless exercises. Strength is about FORCE PRODUCTION and nothing else. This guy wins over all of your self-proclaimed running Yoda's. F=MA...it really is that simple. Make a muscle that is capable of producing and absorbing more force. Things like squats, lunges, deadlifts, … [Read more...]
26.2 in the Books…..Now What? Part 2
October 18, 2012 by
You just ran.... A lot... Like 26 miles worth. The worst thing you can do is go run some more. A much better and sustainable approach is to fix your body up, recover and strengthen weak points before training for more self torture another marathon. If you haven't, read THIS first...then come right back. Week 4: NO, you still can't run.... Yes, you've probably lost some aerobic endurance....don't worry, it'll come back. In reality the training residuals from the marathon training are still strong so there is a chance you've lost nothing at all. If you've been doing what you're supposed to your body should be at least in the process of … [Read more...]
