It's that time of the week again: Greg Robins is here to throw some tips your way to lose fat, gain muscle, get strong, and take over the world. It's also quite fitting that Greg be our guest contributor on 9/11 in light of his military background. With that in mind, for every Tweet or Facebook Share (both can be done in the top left of this page) this post gets by the end of the day on Wednesday, I'll donate $0.10 to the Wounded Warrior Project. Thank you very much to all of you who have served our country.
Now, on to Greg's tips...
1. Be careful not to pair competing exercises.
When you set up your own strength training programs, exercise selection is the most commonly recognized variable; they think about it before they consider a number of other factors. I often advise people to look deeper than simply the strength exercises they are choosing. Instead, many would be better served to evaluate things like sets and reps schemes and total volume week to week while keeping the same movements in their approach longer. This aside, strength exercise selection must be considered at some point, and one rookie mistake is pairing two exercises that directly compete against one another.
Exercises may compete in a variety of ways. For example, pairing two exercises that are heavily grip dependent, such as rows and dumbbell lunges, provides an unneeded challenge to maintain grip strength. A better suggestion would be to keep the rows, but go to a single-leg exercise that doesn't require as much grip work:
Another common example is pairing prone bridge variations with pushing exercises, as the shoulder fatigue will often take away from the ability to maintain good posture in the prone bridge. Take a look at how you have set up your strength and conditioning programs and eliminate pairings that do not allow you to give a full effort to each exercise. It’s easily fixed by subbing in exercise pairings that are direct opposites (e.g., rows with presses) or by pairing strength exercises with mobility drills.
2. Choose jumps and throws wisely for those with elbow and knee pain.
I am an advocate of placing a small amount of “explosive” training at the beginning of both competitive athletes and general fitness clients' programs. Performing an explosive movement prior to resistance training helps to prime the nervous system for the day's training. Additionally, it helps mentally gear people up to lift heavy stuff!
However, many people deal with nagging elbow and knee pain, which can be problematic when coupled with many of the common exercises utilized in this capacity. In some cases, a person may need to forgo these types of movements altogether while we work to alleviate the causes of such problems. For many, though, explosive movements can still be incorporated if appropriate exercises are selected. Limit jumping variations to those with the least amount of deceleration. Work with low level box jumps, and avoid options like broad jumps and depth jump variations. Another great option is to utilize jumps up an inclined surface, like a hill. Furthermore, kettlebell swings present us with an excellent joint friendly option to work the lower extremities in a low impact, explosive fashion.
Lastly, medicine ball exercises can present problems for those with elbow pain. When presented with these issues, stick to throws that do not call for violent extension of the elbow joint. These include overhead stomps done with straight arms, overhead throws done the same way, and scoop toss variations with a strict attention to keeping the arms generally straight.
3. Examine your protein supplements closely.
With the recent popularity in protein supplementation, it’s no shock that everyone is trying to make a quick buck off those looking to pack in more protein. It wasn’t too long ago that you had to seek out an actual nutrition store to purchase products like “ready to drink” protein shakes. Nowadays you can find these at pretty much any convenience store, or gas station mini mart. Furthermore, there was also a time that you could count the manufacturers of protein supplements on one hand, or two at the most. Most of them tasted like cardboard, and you needed an industrial blender to try and make that stuff into something resembling liquid. This has obviously changed - some for the better, and some for the worse. Before picking up your next tub of powdered goodness, take a look at the ingredients. In a similar fashion to what we discussed a few weeks back with food labels: the flashy front promises are often hiding a less than impressive host of ingredients on the back.
First, look at what type of protein you’re getting. Whey is not whey, is not whey, is not whey. Cheaper products are predominantly whey concentrate which is of lesser quality than whey isolate, or the more rapidly usable hydrosylate. It also tends to be harder to mix. Furthermore, if it isn't whey, what's the protein source? Is it soy, milk, egg, hemp, pea, or unicorn blood? Next, how are they making this stuff taste so darn good? Check for added sugar, and the use of artificial sweeteners. Lastly, be weary of the ready-to-drink variations; they are most likely full of chemicals, preservatives, and other things my high school chemistry curriculum failed to cover.
There are definitely reliable sources of protein supplements out there, though. I like to mix up the companies I use, and also the sources. I realize you could get pretty scientific about what works best and when, but I have other things to do. Mixing the source, and attaining them from quality places have served me well; I advise you do the same!
4. Layer up to beat the cold.
Fall is here in New England, and that means the cold weather is almost upon us. I have something to confess: I sweat on an absurd level. Needless to say, fall is a nice change of pace for me. I can wear a color other than black on a date, and I don’t have to buy nearly as much deodorant.
While my perspiration woes are a menace to my social life, I like being sweaty in the gym. As it gets cooler, I wear sweats and spandex or compression pants, shirts and sleeves. Plus, it seems like the perfect time to have an excuse to wear a beanie while training and not look like I am trying to just be a total badass. Do note, however, that I am perfectly okay with wearing anything that makes you feel badass, anytime.
As an aside, though, Cressey Performance does sell beanies; you can buy one online HERE.
It’s more than just a personal preference, though; it will help improve your training quality. Warm joints and muscles are happy joints and muscles. To take it a step further, warm people are happier people too - and that makes them far more motivated to train. Keep this in mind when leaving the house to train. Take a hot shower, layer up, warm up the car, and take any other preventative measures needed to prevent you from entering cold weather hibernation. Your training quality will stay up, and your consistency will continue.
5. Think twice about implementing icing for post-training recovery.
Icing has become a common prescription to help aid recovery of sore muscles. The research has always been less than stellar as to the actual merits of its application, though. Still, ice baths, bags of ice, and cooling packs have been a staple in gyms and training rooms across the country. And, if people are doing it, and claiming it helps them, then why not do it? There are, of course, different ways to use ice. Are we treating inflammation, or muscular soreness?
A recent study published in The Journal of Strength and Conditioning Research found that icing actually reduced recovery from eccentric exercise induced muscular damage. Participants were given cooling packs for the associated muscles affected by a controlled exercise. The pack was applied at various times for 15m in duration, post-training. The group who was given the cooling treatment did not improve recovery; in fact, it delayed the recovery process in comparison to the group who was not. Given this information, people should place a premium on other modalities to improve recovery. These include soft tissue work, compression, and low level activity in the 24-48 hour period following eccentric exercise.
There still may be some merits to icing in certain situations, so be careful to discard this modality altogether. However, it's clear that more research is needed to determine if/when it should be used. For additional reading along these lines, I'd encourage you to check out Kelly Starret's recent blog post, People, We've Got to Stop Icing.
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It goes without saying that I'm a big fan of deadlift variations, as they're among the most "big-bang" exercises you can do to get a ton of return on your training "investment." That said, not everyone can conventional deadlift safely from the floor because of mobility restrictions or the way they're built. With that in mind, I thought I'd outline some solutions to this common deadlift technique problem in today's blog. This post is actually modified from the Show and Go main guide, which features a comprehensive exercise modifications chapter for those with limitations along these lines.
The solution to this dilemma is actually a multi-faceted one. First, if you aren’t deadlifting barefoot or in flat-soled sneakers, start; it’ll make a big difference in your ability to get down to the bar.
For those looking for a specific recommendation, I'm a big fan of the New Balance Minimus for those who can't go barefoot in the gym.
Second, if you’re basing your frustrations on your conventional deadlift mobility, try sumo deadlifts to see if things improve. I’ve found that many individuals with longer femurs can sumo deadlift without a problem, but conventional deadlifts give them fits. Effectively, with a sumo deadlift, you pull between your legs instead of over the top/outside of them.
In reality, for these folks, we use rack pull, trap bar, and sumo deadlift variations – but rarely (if ever) conventional deadlifting from the floor. They need to work on deadlift technique a lot before they get to this final progression.
Third, if moving to a different deadlift variation doesn’t help, simply elevate the bar on risers or plates to the point where you can position yourself in the bottom position without a rounded back.
Work on building up your strength from this position and attack your mobility warm-ups with consistency, and you’ll find that you’ll be able to work your way down to the floor eventually.
Also, one more important note I should make is that just being able to get down to the floor with good posture does not mean that you actually have good deadlift technique. It takes time to integrate this mobility as part of a proper deadlift - and this is done with submaximal loading, not just jumping to 500 pounds. So, start with lighter weights and gradually work your way up. I really like speed work in the 40-60% of 1RM zone as a teaching tool for "aspiring" conventional deadlifters. Do 6-10 sets of 1-3 reps.
Give these tips a try and you'll be deadlifting in one form or another safely for the long haul! And, don't forget to check out Show and Go: High Performance Training to Look, Feel, and Move Better, a great resource for those looking to clean up their deadlift technique and start moving some bigger weights.
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Whenever someone talks about a plateau they've hit with their strength training programs, the first question they usually ask is "What should I do?" In reality, the answer isn't just what one should do, but what one shouldn't do, as well. Here are five examples of how you can get more out of your strength training programs by doing less.
1. Leave the gym sooner.
Tony Gentilcore is one of my best friends. We co-founded Cressey Sports Performance, were roommates for two years, and he were groomsmen in one another's weddings.
We also have been training partners since 2005. And, in just about every training session we've ever shared, I've finished before Tony. Tony absolutely loves to train, so he's always adding stuff at the end: things like conditioning, accessory work, curls and lateral raises. This stuff is all well and good in the battle to improve his physique, but it's always attenuated his strength gains.
As a frame of reference, back in 2005, my best raw bench press and deadlift were 250 and 510, respectively. They're now up to 365 and 640. In that same time period, Tony has gone from roughly 250 to 300 on the bench press, and 500 to 580 on the deadlift.
That said, make no mistake about it: Tony is still a pretty strong dude - and he walks around at sub-10% body fat year round and could be a Men's Health cover model body with a week of dieting. He trades off some of his strength gains for the volume it takes to build the physique he wants. I, on the other hand, trade off some of the physique stuff to enhance my strength.
We take these considerations into mind whenever we write programs for clients. It's all about individual preference, and your goals may shift over time. If you're looking to get stronger faster, though, look to eliminate some fluff and focus on putting your eggs in the "quality, not quantity" basket.
2. Quit pairing so many things up.
We use a lot of "fillers" in the strength and programs we write for athletes. For instance, they may do a set of yoga plex to work on hip and thoracic spine mobility between sets of trap bar deadlifts. Athletes have so many competing demands that you can't just ignore everything else while you work to build strength, or else you'll run out of training time.
In some of our general fitness clients who have a lot of mobility restrictions to work through, but also need to drop body fat and build work capacity, we may use trisets, pairing up 1-2 strength/stability exercises with a mobility drill. They get a little bit of everything, and they keep moving.
You know what, though? None of the elite caliber powerlifters and Olympic lifters I've met do this. They lift, and then stand (or sit) around between sets. They might not move as well in a variety of contexts as some other athletes I encounter, but they're damn strong.
Look at your program and weight the benefits of adding filler work between sets. For most folks, the benefits definitely outweigh any subtle reduction in strength you'd see on the main strength exercise. If, however, your goal is to squat 800 pounds, you don't need to be doing a set of chops or lifts between sets; you're better off resting and contemplating the challenge ahead, then hitting your assistance work thereafter.
3. Shorten up your movement training and conditioning.
A lot of people want to get stronger, but don't want it to interfere with their ability to train for sprinting, agility, or conditioning. The quick and easy response to these folks is to simply pare back on how much you do with these somewhat competing demands.
If you're accustomed to running 200-400m sprints for conditioning, shorten it to 50-100m and take a bit longer for recovery between sets.
If you normally sprint three times a week, cut back to 1-2 sessions just to maintain what you've built as you add strength to the equation.
If you're used to doing 10-12 sets of agility work in a training session, cut it in half and put it during your warm-up before a strength training session.
Personally, a big chunk of my conditioning actually takes place on the rowing machine in my basement. I'll just hit 3-5 rounds of 200-500m (anywhere from 30s to 120s) at a once or twice a week frequency.
4. Go to a lower rep range with your main strength exercise of the day.
This sounds like a no brainer, but you'd be amazed at how many intermediate to advanced lifters plug away with 4x6 and 5x5 rep schemes, but can't possibly understand why their strength levels aren't improving. So, here's a good general guideline:
Lifting really heavy weights (>90% of 1RM) for few reps can get you stronger. Lifting lighter weights (40-70% of 1RM) for few reps with great bar speed can also get you stronger. Being in the middle (70-90%) and doing more reps at a slower bar speed often winds up being like riding two horses with one saddle.
There are two take-home points here. First, regardless of the weight on the bar, your intent should always be to be as fast concentrically (lifting) as possible. Second, doing sets of five or more reps isn't going to have a great neural benefit for strength improvements, although the volume may help you to gain body weight as a means to build strength. Save the higher rep stuff for your assistance work.
5. Deload.
A line I heard from Kelly Baggett back in the early 2000s has always stuck out in my mind:
Fatigue masks fitness.
If it didn't, we'd all be able to match (or exceed) our personal records in every single training session. That may be the case when you're a complete beginner, but it's certainly not once you get some experience under your belt. If you find you aren't getting stronger, try taking some time off and increasing the amount of recovery-oriented strategies - naps, massage, compression - you employ. You might just find that you bounce back with a PR in a matter of days.
These are just five examples of how subtle modifications to your strength training program can yield big results. They do, however, underscore the importance of having a versatile strength and conditioning program that can be modified to suit almost any goal. To that end, I'd encourage you to check outThe High Performance Handbook.
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I received this awesome email feedback from a happy Show and Go customer, and thought I might share. He also references Brian St. Pierre' Show and Go Nutrition Guide, which is available only to those who purchase the main guide first.
EC and BSP,
I hope you guys are doing well! I just wanted to send you two a quick note of thanks. The Show and Go System has made considerable changes to my body, both outside and inside.
I’ve completed Show and Go three times with maintenance periods in between. Initially, I completed the 4x/week program. Really effective, but required too much time given I’m working full time, teaching two courses, and finishing up my PhD. Next, I completed the 3x/week program. Finally, I went back to the 4x/week program but only lifted 3x/week. I love the upper/lower split and the recovery time between sessions it offered me. It was during this last program that I absolutely destroyed my PRs! That is no joke! Here is a listing of gains I’ve made from January 2011 until June 2012:
I’m not brutally strong, but strong for someone who wasn’t blessed with the strong gene. I could go on and on about the gains, but the primary reason I’m emailing is to thank BSP for the Show and Go Nutrition Guide and to thank EC for including it. My family has a notorious history of heart disease. My dad’s grandpa died from his first heart attack at 50, my dad’s dad died at 56 (he had four heart attacks and three strokes), my dad’s uncle died from his first heart attack at 62, and my dad had his first heart attack at 48 (thankfully still alive). Odds not trending in my favor.
My wife and I switched to eating as BSP recommended as of July 2011. I had labs done in June 2011 and just had them done again yesterday at my yearly physical. Everything keeps improving as seen in the comparison from June 2011 to August 2012:
I know these aren’t the only indicators of health, but they are pretty damn important to heart health. I owe just about all of the changes I’ve made to you two! This is crazy!
Anyways, thanks again and keep producing quality programs and providing quality information!
Best,
Ryan W.
P.S. - In 15 months, Show & Go also transformed my wife from a non-lifting marathon runner into an absolute beast in the gym. At a body weight of 130, her current lifts are:
Back Squat: 170x5x3
Conventional Deadlift: 185x5x3
Full hang Chin-ups: 7
Bench Press: 110x1
Hopefully our kids get her strong gene! Thanks again!
In collaboration with Cressey Performance Coach Greg Robins, here are this week's tips to get your nutrition and strength and conditioning programs on track.
1. Avoid quad dominance on trap bar deadlift technique.
2. Eat more pumpkin!
Fall is here! For those of you who don't know, I love fall. The air smells better, the leaves put on their party pants, football arrives, sweats and hoodies become fashionably acceptable (by my standards), and, of course, pumpkin flavored everything becomes available! While pumpkin tastes great, it's actually quite good for you, too! For starters, pumpkin seeds are a great source of essential fatty acids. That's probably not breaking news to you, but you know what is? Pumpkin oil actually exists! It is delicious as a dressing, and an easy addition to shakes and smoothies. Just make sure not to cook with it, as the heat will destroy the important fatty acids.
You may have noticed that pumpkins are orange - very orange, actually. That means they, too, provide the health benefits found in other vividly orange fruits and vegetables. These include high amounts of carotenoids and vitamin C. Carotenoids help fight free radicals in the body, cardiovascular diseases and infection. Just like carrots, the high lutein & zeaxanthin content protects the eyes, and prevents formation of cataracts. You will also be happy to know that pumpkin is low calorie and serves up a tremendous amount of quality fiber. Do you like pumpkin too? If so, please do me a favor and let's get some recipes posted up in the comments section!
3. Be careful about looking to professional athletes for nutrition advice.
In a recent study conducted at the Rudd Center for Food Policy and Obesity at Yale University, researchers investigated the use of sports references in the marketing of food and beverage products at supermarkets. Every product fettered in two major supermarkets with a sports reference was purchased and evaluated for its nutritional merit, via the Nutrient Profile Model. Researchers found that"72.5% featured a character exercising, 42.2% were endorsed by a professional sports entity, and 34.0 % were child-targeted." The median nutrition score, out of a possible 100 (being the healthiest), was 36! Additionally, more than two thirds of the beverages purchased were 100% sugar sweetened. Needless to say, the message being delivered to kids is not great. Therefore, it's important for the rest of us to serve as better examples for these kids. After all, many young athletes will not play sports professionally, but the lessons they learn in the gym and on the field can serve them for life.
As an example, just last week I was in the office with Chris Howard not even an hour after I had told one of our college prospects about my usual shake ingredients, when he received a text message: "Where can I buy chia seeds and coconut oil?" Furthermore, not a week goes by that I'm not greeted with the oh-so-pleasant sound of: "I made that shake, it was great!" or "I tried kale last night, it was actually pretty good!" Little tips and cues can go a long way when they come from the right person.
4. Shut everything off to really relax.
I (Eric) am a complete workaholic; that probably isn't a surprise to anyone who has followed me for an extended period of time. One thing I've learned over the years is that I can't just shut my brain off for a few hours by going out to dinner or catching a movie; it's really always going. That's a blessing and a burden. On the positive side, it helps me to come up with a neverending content stream for this blog, but on the not-so-positive side, I can get easily distracted when I should be spending quality time with family and friends.
With that in mind, I've discovered that I need to really get away if I'm going to relax. The only time my brain really turns off is when I don't have my laptop with me, and my cell phone is either turned off or in a dead zone. I've discovered this on two trips up north to Maine this summer. The end of the day rolled around, and I realized I'd managed to turn my brain off with respect to work for the entire day - and that's a big deal for me. With a view like this, my morning reading wasn't too stressful!
So, if you're a workaholic like I am, make sure that when you plan time off, it means technology off, too.
5. Taste the fish before you try to learn how to fish.
I'm sure many of you have heard the Chinese proverb, "Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime."
In the context of strength and conditioning programs, this means that many folks would benefit from learning to write their own programs. However, it's easy to get overwhelmed with this task if you haven't already done a lot of strength and conditioning programs to get a feel for how a session should flow, what exercises should be included, how you respond to fluctuating training stress, and a host of other factors. So, it's not a bad idea to taste the fish (try some programs) before you run out to buy a fishing pole and bait, then spend all day knee-deep in water (attempting to write your own program).
When you are ready to try to write something up for yourself, check out this webinar.
For many minor league professional baseball players, the 2012 season wraps up this week. And, while the big leaguers won't be back for another month, this week still marks the beginning of off-season training at Cressey Performance. To celebrate the start of my favorite time of year, I thought I'd put my "flagship" product on sale. From now through Sunday, September 9 at midnight, you can get $50 off Show and Go: High Performance Training to Look, Feel, and Move Better.
Don't miss out on this rare opportunity to get a comprehensive, versatile resource at a huge discount. Check it out now:
