Here's this week's list of recommended strength and conditioning reading:
Elite Training Mentorship - In addition to the fantastic contributions from the likes of Mike Robertson, Dave Schmitz, Tyler English, and Vaughn Bethell, I have an in-service on frontal and transverse plane power development. This covers a lot of the unique plyo drills we utilize in our progressions with rotational sport athletes. Additionally, I have two new exercise demonstrations on how we coach lower trap activation and rotational medicine ball drills. Check it out!
Do Pain Pills Impair Muscle Growth? - This was an exceptional, well-researched article from Brad Schoenfield on everything you need to know about NSAID usage as it relates to your strength training goals.
Training the Unstable Client - Here's another one of those epic Mike Robertson posts that clearly took 14 years to write. Man, that guy is persistent. Kidding aside, this is great stuff for the fitness professionals in the crowd!
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Compliments of Cressey Performance coach Greg Robins, here are this week's strategies to help improve your nutrition and strength and conditioning programs.
1. Create better tension in the Turkish Get-up.
2. Add fat to your shakes and smoothies for easy calorie addition.
For those of you looking to gain weight, here is an easy way to add more calories into your daily routine. When preparing shakes and smoothies, consider adding sources of healthy fat. Many of these options are easy to include, add a considerable amount of calories, and do so without adding a lot of actual volume.
Some of my favorites additions include: olive oil, coconut, coconut oil/butter, chia seeds, cacao nibs, almonds, walnuts, and nut butters.
3. Watch the kettlebell as reference for swing technique.
It’s great when you have a coach or training partner available to help give you feedback on your exercise form. Unfortunately, this isn’t always the case. One thing I love about the kettlebell swing is this easy way to gauge whether or not your form is staying on point. Check out this table I made for your convenience.
If the bottom of the kettlebell is above the wrists at lockout, there are two probable causes. First, one may be excessively extending the spine instead of fully using the hips; the solution to this would be bracing the core at lockout to keep the rib cage down, and think about squeezing the butt cheeks together. Second, the wrists may be "breaking" - which equates to pulling your knuckles to your nose; the solution to this is to keep the wrists locked in place, but maintain a medium/low intensity grip on the kettlebell.
If the bottom of the kettlebell is in line with the wrists at lockout, you're in a good position!
If the bottom of the kettlebell is below the wrists at lockout, there are two potential causes. First, you may just be raising the kettlebell with your arms instead of using the hips; the solution is to think "swing out" and think of the arms as just "connectors" between the 'bell and your body. Second, this faulty position may come from a "death grip" on the kettlebell; you'll want to relax your grip to the same medium/low intensity I discussed earlier.
4. Activate the glutes in all three planes of motion.
Glute activation is obviously an important element in many of our warm-ups, and programming strategies. However, we tend to focus primarily on glute function in the saggittal plane. Bridging variations dominate weight rooms and gyms across the country. It’s important to consider the function of the glutes (max, med / min) in all three planes of movement, and train them accordingly. Make sure you include exercises that attack this muscle group in the frontal and transverse plane, as well as drills to train their function in all three planes at once.
As an example:
Side Lying Clams - Transverse Plane - external/internal rotation.
Side Lying Straight Leg Raise Variations - Frontal Plane - abduction/adduction.
5. Consider using balloons in breathing intensive drills and exercises.
This past weekend, I was fortunate to attend my first course with the Postural Restoration Institute. While the course was not on respiration, we were introduced to a few basic principles used within their approach to aid in respiratory facilitation.
One training aid I found particularly helpful, easy to implement, and under-utilized was - of all things - a balloon!
Using a balloon gives you feedback as to how fully you are exhaling, something many of us think we do, but tend to never fully complete. Additionally, the balloon acts as a source of resistance to help fire your abdominals. This activation is particularly important in heavily extended populations, such as athletes, and active individuals.
Give it a try by including it in drills such as the dead bug, or supine 90/90 belly breathing.
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Today marks the third installment of a series that looks at the coaching cues we use to optimize training technique at Cressey Performance. Today, we'll focus specifically on deadlift technique coaching cues. Additionally, if you really want to learn how to deadlift from scratch, I'd encourage you to subscribe to my free newsletter, as you'll receive a video deadlift technique tutorial when you do so.
1. Touch your butt to an imaginary wall a foot behind you.
"Hips back" is a cue that works great for many people when it comes to coaching deadlift variations, box squats, toe touch progressions, and a host of other exercises requiring a good hip hinge. For those with less-than-stellar "movement awareness," I prefer to give a slightly different reference point.
You see, "hips back" is an internal focus coaching cue; it focuses on the athlete moving part of his/her body. The imaginary wall, on the other hand, is an external focus cue; it's just an inanimate object that serves as a reference point for the athlete. With the "touch your butt to an imaginary wall a foot behind you" cue, you give an athlete both internal and external focus options, so it's more likely that one of them will register. Plus, "butt" may register a bit more with folks who can't don't understand how to dissociate the hips from the lower back.
2. Show me the logo on your shirt.
Also on the deadlifting front, many individuals simply don't grasp the concept of "chest up" when they're in the bottom position of a deadlift and want to go hunchback on you. However, I haven't met a lifter yet who doesn't understand what I mean when I stand in front of them and say, "Show me the logo on your shirt." Again, "me" is an external cue that helps to fix things up.
Take note of the New Balance logo on the front of my shirt during this deadlift; is there ever a point during the lift that you don't see it?
This isn't just for singles, either. You'll see the logo on Tony's shirt on every rep on this set of eight reps.
Now, let's compare two heavier lifts - one that was awful on this front, and two that were significantly better. This first one was taken in August of 2007. Notice how the logo disappears, and my spine looks like it's going to explode?
Now, compare that to the deadlifts (1:40 mark through the end) in my mock/impromptu powerlifting meet two weeks ago. You'll notice that you never lose sight of the logo on my shirt.
3. Don't just lift; put force into the ground.
I've found that folks often get so caught up in the moment when they approach heavy weights on the deadlift that they will simply do anything it takes to get the bar up (reference my ugly August 2007 deadlift from above). However, what they fail to realize is that they'll be stronger if they put themselves in the most biomechanically correct position possible.
In the context of the deadlift, this means not allowing the bar to get too far away from the body. If you do, it's like sitting on a seesaw opposite someone, but letting them move further away from the center point; you've made them feel heavier without actually changing the weight. In other words, crushing big weights on the deadlift is about keeping the bar close to the primary axis of movement: the hips. It's why most lifters will be slightly stronger on a trap bar deadlift than a conventional deadlift; the weight is positioned closer to the hips. And, it's also why folks with long femurs usually can lift more weight with sumo deadlifts (and do so more safely).
Regardless of the deadlift variation in question, I've found that more advanced lifters can really benefit from thinking more about just putting force into the ground. This doesn't mean you have to stomp your heels down (I actually used to do that, but don't any longer), but rather just engaging your posterior chain to take tension out of the bar and ensure that the bar starts out in the right path: close to you. Some cues that go hand-in-hand with this are #2 from above (show logo) and "pull back, not up."
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Here's this week's list of recommended reading. You'll be happy to note that there is absolutely no discussion of the election; I think we're all sick and tired of that by now!
8 Laws of Strength Training - This is a basic, but outstanding post from Bret Contreras. I'd call this must-read for every beginning strength training enthusiast.
Jaundice or Just Yellow? - This is an excellent post at Precision Nutrition by Spencer Nadolsky. If you eat a lot of pumpkin, give this a read.
Player Interview with Cubs Prospect John Andreoli - Current CP intern Jay Kolster interviews one of our pro guys on his hitting approach and how he prepares in the batting cage. This is a great read for coaches and players alike, as John is a guy who has worked extremely hard - and smart - to get to where he is.
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Here's this week's collection of strategies to improve your nutrition and strength and conditioning programs, compliments of Cressey Performance coach Greg Robins.
1. Teach/learn inverted exercises from finish to start.
2. If you’re a student-athlete, make sure that Tupperware is your best friend.
The summer is a tremendous time for college athletes to make outstanding progress. Athletes can train almost every day, get plenty of rest, and enjoy Mom’s home cooking. At the very least, they are tapping into a well-stocked fridge and pantry. August comes, everyone heads back to school, and it’s not too long until we get e-mails from many of these athletes. Each one is the same, and each one has a fairly simple solution.
Generally the problem is that they either can’t eat enough, the food they want is only available sometimes (ex. greek yogurt at breakfast, but not lunch or dinner), or the quality is inconsistent.
When I was in college, I actually made some of the best physique gains of my life. In fact, my freshman year was when my fitness kick truly began. I treated the cafeteria like a grocery store. In addition to eating what I wanted at each meal, I would bring empty Tupperware and plastic bags in my backpack. This way, I could take back veggies, yogurt, nuts, and other tasty amenities to my dorm room.
Once they were in my fridge, I had healthy snacks. Plus, if I showed up for dinner one night and everything on the menu was terrible, I could do some damage control and return back to my room afterwards to get some quality protein in.
3. Stop considering a week to be seven days long.
When people write programs, they always base it off a 7-day week. I get it, the rest of the world works off a Mon – Sun format, so your training should, too. Doing so leads to a few different ways to split up a training program, and for the most part, the common choices are 3–5 days of training with 2–4 days of rest or supplemental activity.
Don’t get me wrong; this is 100% fine, and it certainly works. However, your body doesn’t know what a week is; it has no idea a week is seven days long. Therefore, you should consider writing strength and conditioning programs in any format you choose that would be optimal for the results you are looking to achieve.
Essentially viewing a “training week” as however long you want gives you the opportunity to meet more demands while still allowing for optimal recovery. Or, it can be used to hit certain lifts,or body parts more often while still allowing other lifts or body parts that may require more time between training sessions to get rest. Here’s an example:
Traditional 4-Day Training Split w/Movement Training
Monday: Lower Body
Tuesday: Upper Body
Wednesday: Movement Training
Thursday: Lower Body
Friday: Upper Body
Saturday: Movement Training
Sunday: Off
"Spreading Things Out" Split
Day 1: Lower Body - Squat
Day 2: Upper Body 1
Day 3: Movement
Day 4: Off
Day 5: Lower Body - Accessory Work
Day 6: Upper Body 2
Day 7: Movement
Day 8: Lower/Full Body - Deadlift
Day 9: Off
By spreading my “training week” out, I have allowed two things to happen. One, I get an extra day of training to address weaknesses, or to just spread out some of the exercises from the previous model into a fifth day. Additionally, I will have more total days off in the course of a year, as the first model gives you one day off every 7 days, and the second model gives you 2 days off for every 9. Lastly, I have more days off before hitting certain lifts again, which can allow for better recovery between sessions.
Like I said, 7-day models work just fine. I just want to challenge you to think outside of the 7-day mindset, as doing so leaves some potential to do some different things with your training.
Note: Kudos to Chad Wesley Smith for introducing this concept to me. Chad utilizes a 9-Day training week with many of his athletes, and in his Juggernuat Method.
4. Spice up your heavy single arm rowing with this variation.
5. Do more “bottoms-up” kettlebell exercises.
I have often touted the versatility of the kettlebell, which are unique in large part due to their shape. In a very early installment of this series, I showed you how to hold the bell correctly. This time around, I challenge you to try a few traditional kettlebell exercises upside down!
No, not you, the kettlebell!
Turning the bell upside-down provides an awkward task to stabilize the bell in that position. Doing so can make traditional carries and presses more challenging, and also more productive, depending on the desired training effect.
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With everyone hunkered down indoors because of the hurricane, I figured some recommended strength and conditioning reading would be a good way to kick off the week. Check these out:
Is a Biceps Tenodesis the Answer? - I've seen more and more biceps tenodesis coming our way as post-op clients, and my views closely parallel what Mike Reinold talks about in this article. It's not an ideal first choice, but can be an effective alternative after previous labral repair attempts are unsuccessful.
Shifting Paradigm: Strength/Power/Speed - Adam Rees presents a lengthy, detailed article about some paradigms he feels need to be shifted in the world of young athlete preparation.
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I'm going to let you in on a little shocker: I really don't train as hard as I used to train.
Blasphemy, I know. Every strength and conditioning coach is supposed to constantly be pursuing a mythical level of fitness at all times. Because it's my job to make people healthier and more athletic, I, in turn, am expected to be able to bench press 800, vertical jump 40 inches, complete a marathon in under three hours, and be able to fart lightning at a moment's notice. While I can make a decent run at the last challenge after a batch of my mom's famous calico beans recipe, I guess I'm just content with not making optimal progress.
Now, don't get me wrong; I haven't let myself turn into a blob, and I'm still training 5-6 days a week. The goals, however, have shifted since my last powerlifting meet in December of 2007. Nowadays, I get a lot more excited about watching one of our minor league guys get a big league call-up than I do about a ten-pound squat personal record after a 16-week training cycle. I worry more about being a better husband, business partner, boss, and coach than I do about whether I'm 10 or 11% body fat, and whether it'll make my weight class. And, I certainly expect these priorities to change even more when my wife and I decide to have kids.
In short, I think I'm a lot like a solid chunk of the exercising population. Training hard excites me, but it doesn't define me anymore.
Interestingly, though, I really haven't wasted away like one might expect. In fact, I've gotten stronger while keeping my weight about the same - or slightly lower, right where I want to be. Just for the heck of it, not too long ago, I staged my own little mock raw powerlifting meet and totaled 1435 at a body weight of 180.6 (1396 is considered an "Elite" total, as a frame of reference). I used the giant cambered bar for squatting, simply because my shoulder gets cranky when I back squat. Sue me.
A few notes on the mock/impromptu meet:
1. Thanks to the CSP staff and interns for helping with spots, handoffs, and videos - and putting up with my musical selection (which I think, for the record, was an outstanding representative sample of modern training music).
2. I weighed in at 180.6 first thing that morning (about three hours before I lifted). I didn't have to cut weight.
3. I had a scoop of Athletic Greens, two cups of coffee with vanilla protein powder, and five eggs with spinach, peppers, and onions for breakfast, then drank a bottle of water at the facility before I started. So, I really didn't carb up for this "meet" (or really prepare for it in any capacity, for that matter). I did have an accidental open mouth kiss with my dog, Tank, while I was foam rolling when he licked my face while I wasn't looking. I'm not sure if making out with a puggle constitutes ergogenic assistance?
4. Speaking of Tank, he makes a great cameo during my opening squat. He's eating air, in case you're wondering.
5. The great thing about squats in powerlifting meets is that they can look like good mornings to parallel and still pass. Score!
6. I haven't free squatted with a wider, powerlifting style stance in about three years. So, you can say that I was a bit rusty, as evidenced that my stance width was a bit erratic from attempt to attempt (and especially narrow on the third squat).
7. The first squat and last deadlift were exactly 90 minutes apart. Talk about efficiency!
All that said, I really don't think I could have even come close to this total back in 2007, and according to some research that says strength peaks at age 29, I should be on the downslope, especially if I'm not training as hard. So, what gives?
I suspect it has a little something to do with the fact that I have a pretty good idea of how to sustain a strength training effect. Much of it has to do with my experiences with in-season athletes; some of them waste away if they don't pay attention to detail and stay consistent with their training. Meanwhile, others come back so strong that you'd think they never left. Here are some of the factors that have surely helped me (and them) over the years.
1. Very little alcohol consumption.
My first date with my wife was April 22, 2007. She's seen me drink twice in the entire time we've known one another. I'm absolutely not going to stand on a soapbox and say that I don't think other people should drink; they can do what they want, but it just really isn't for me.
That said, if you're concerned with helping your strength training gains along (or simply sustaining them), simply have a look at the research on alcohol's negative effect on effect on endocrine status, sleep quality, neural drive, tissue quality, and recovery from exercise. People who drink a lot feel and move like crap. Sorry, I don't make the rules.
2. Early to bed, early to rise.
I find the 6AM world far more entertaining, refreshing, and productive than the 1AM world. I feel better, train better, recovery better, and am an all-around happier person when I get to bed early and awake early without an alarm. For me, 10:30PM to 6AM is pretty much the norm.
Now, for those who insist that sleeping 1:30AM to 9AM counts exactly the same, check out some of the research on night shift workers and their health; it's not good. As a rule of thumb, one hour before midnight is worth two after midnight - and it certainly helps to try to go to bed and wake up at the same times each day.
3. A foundation of strength and mobility.
In talking with our athletes about the relationship between off- and in-season training, I use the analogy of a bank account. During the off-season, you make deposits (work hard and acquire a training effect). When you go in-season, you make withdrawals (play your sport). If the withdrawals exceed the deposits, you're in trouble - and that's why in-season training is so important.
Now, for the general fitness folks, this simply means that if you put a lot of "money in the bank," you'll be prepared for the day when life gets crazy and you miss a few days in the gym. You have more wiggle room to go on a spending spree.
Mobility works the same way. Once you've built it, it's hard to lose unless you really go out of your way to avoid moving for an extended period of time.
4. Regular manual therapy.
I'm very fortunate to have an outstanding manual therapist next door to my office. Chris Howard is a massage therapist and does a tremendous job with more diffuse approaches, recovery modalities, and some focal work with the Fibroblaster tool, plus fascial manipulation. Along with regular self-myofascial release, he has made a big difference in me staying healthy, which leads me to...
5. No missed training sessions.
I'm fortunate to have been very healthy over the years. Like everyone, I've had minor niggles here and there, but haven't pushed through them and let them get out of hand. It's better to skip benching one day and do higher rep floor presses than it is to push through some pain and wind up with a torn pec. If long-term consistency is your goal, you have to be willing to assess risk: reward in your training on a regular basis.
Moreover, training is a part of my life, just like brushing my teeth, feeding the dog, or checking my email. It's not an option to "squeeze it out" because my calendar gets too full. I make time instead of finding time. Of course, it's a lot easier when your office is part of a 15,000+ square-foot gym!
6. Lots of vegetables and quality protein.
Call me crazy, but I'd take grass-fed meatloaf and spinach and onions cooked in coconut oil over a chocolate cake any day of the week. I'm not making that up; I just don't have much of a sweet tooth.
In Precision Nutrition, Dr. John Berardi talks about the 90% rule: as long as you're good with your nutrition 90% of the time, you can get away with slip-ups or intentional cheat meals for the other 10%. If you eat five meals a day, that's 31-32 "clean" meals and 3-4 "whoops" meals each week. When I think about it in that context, I'm probably more like 95-98% adherent, and the other 2-5% is me grabbing a protein bar on the fly while I'm coaching at CSP. I could certainly do a lot worse.
I'm sure Dr. Berardi would agree that if you get closer to 100%, you likely have a little wiggle room with your training program. For example, you might be able to cut back slightly on the amount of conditioning needed to meet your goals.
7. Great training partners.
I've been extremely fortunate to lift in a number of great environments, from my time in the University of Connecticut varsity weight room, to my days at Southside Gym, to Cressey Performance 1.0, 2.0, and now 3.0. You've always got spotters nearby, and there are always guys to give you feedback on weight selection and technique. We crack jokes, play loud music, and challenge and encourage each other. I'm convinced that this factor more than any other can absolutely revolutionize the way many folks train; they need human interaction to get out of their comfort zone and realize what they're capable of accomplishing in the right environment.
8. Planned deloads.
I rarely take a week of training off altogether, but at least once a month, I'll reduce training stress substantially for 5-7 days to recharge. The secret to avoiding burnout is to understand the difference between overload, overreaching, and overtraining. The former two are important parts of the training equation, but if you are always seeking them 24/7/365, you can wind up with the latter. I talk about this in great detail in my e-book, The Art of the Deload.
9. Accountability.
In my opinion, one of the main reasons many people struggle to achieve their fitness goals is that they are only accountable to themselves - and that's a slippery slope if you aren't blessed with great willpower and perseverance. It's one reason why we encourage our clients to tell their friends and family about their fitness goals; they'll constantly be reminded of them in conversation throughout the day.
Being in the fitness industry is a blessing because your peers and your clients/athletes are your accountability. Fat personal trainers don't have full schedules. Weak people don't become strength coaches of NFL teams. And, in my shoes, it's magnified even more because I'm in front of thousands of people every single day through the videos on this website, DVDs that we've produced, and seminars at which I present. Even if "tapping out" on my training was something that interested me, I have too much at stake. Think about where you can find that level of accountability in your life to help you reach your goals.
10. Cool implements to keep things fun.
I live really close to our facility, so I often joke that I have the best 15,000 square-foot home gym you'll ever see. We've got a bunch of specialty bars, bumper plates, slideboards, sleds, tires, sledgehammers, turf, kettlebells, dumbbells, bands, chains, farmer's walk handles, TRX units, medicine balls, a glute-ham, chest-supported row, functional trainers, benches, and a host of other implements that I'm surely forgetting. There is absolutely no excuse for me to ever get bored with training, as I have an endless source of variety at my fingertips.
Now, I know some of you are thinking, "But Eric, I don't have anything cool at my commercial gym!" My response to that has five parts:
a. If they didn't have what you needed, why did you give them your money instead of taking your business elsewhere?
b. Have you considered outfitting home gym?
c. They probably have a lot more than you might think, but you just need to be more creative and prepare a bit more.
d. Remember that there are many different ways to add variety to programming beyond just changing exercise selection. You can tinker with sets, reps, rest intervals, training frequency, tempo, range-of-motion, and a host of other factors.
e. Have you used a strength and conditioning program written by a qualified coach? He or she may see the same equipment through a different lens than you do.
These are surely just ten of countless factors that one can cite when it comes to sustaining performance over the long haul, and I'm sure that they'll change as I get older. With that said, I'd love to hear your thoughts in the comments section: what factors have contributed to you making (or sustaining) progress with your strength and conditioning programs?
Here's this week's list of recommended strength and conditioning reading:
Tough or Reasonable? - There's not much else to say about this one except, "Dan John is still the man." This is an entertaining and thought-provoking article.
Here's this week's collection of strategies you can apply to your nutrition and strength and conditioning programs; it's a collaborative effort between Greg Robins and me.
1. Clean up your overhead pressing and pulling with these exercises and cues.
Overhead pressing isn’t for everyone, but that doesn’t mean it’s not a good exercise choice. In fact, vertical pressing and pulling is an important part to any balanced approach. For those of us who have lived most of our lives below the shoulders, it may play an integral part to an unbalanced approach, aiming to bring overall balance back.
Overhead pressing and pulling may become problematic when people allow themselves to move into a heavily extended posture as they perform the exercise. In some cases, the factors contributing to this may warrant the elimination of overhead work until certain mobility and stability deficits are improved upon.
For many it’s simply a question of cueing, and re-learning what “right” feels like. Try some of these exercises.
Back to Wall Shoulder Flexion - engage anterior core, activate glutes, make a double chin, and don't allow the lower back to arch (keep it flat against the wall). Exhale fully in the top position. Those in a lot of scapular depression and/or downward rotation will want to to get shrugged up a bit at the top, whereas those with a big upper trap substitution pattern will want to leave this cue out and focus on a bit more posterior tilting of the scapula during upward rotation.
Half-Kneeling 1-arm Landmine Press - The half-kneeling posture makes it harder to substitute lumbar extension for overhead activity, and the pressing angle serves as a nice progression to eventually getting overhead. The cues are largely the same as with the back-to-wall shoulder flexion, including the cue for those in a lot of scapular depression and/or downward rotation to get shrugged up a bit at the top.
Half-Kneeling 1-arm Lat Pulldown - You'll generally do better with traction (pulls ball away from the socket) than approximation (forces ball back in to socket) exercises early on with overhead activity. The cues are, again, much the same. Notice, however, that Greg is attentive to not extending the humerus past neutral, which would create an anterior scapular tilt and cause the head of the humerus to glide forward.
2. Use the eccentric portion of a lift as an indicator.
We are stronger eccentrically than we are concentrically. In other words, we can lower higher weights in control than we can actually lift. For some, the difference between what they can load eccentrically, as compared to concentrically, is minimal. For others, the gap is quite large. Many refer to this difference as the “Strength Deficit.” Essentially the strength deficit is indicative of the difference between our maximal strength potential (absolute strength) and our actualized maximal strength.
With that in mind, keep a watchful eye on athletes (and yourself) during the lowering phase. Their ability (or inability) to show control in this portion is a valuable way to assess the appropriateness of the weight and exercise. I realize other factors could contribute to form breakdown on the way down or up, but in general, if you see athletes unable to lower a weight under control, it’s probably not going to look any better going up. Furthermore, if the athlete shows great control going down, but struggles on the way up, you know there is a recruitment breakdown and they are unable to realize their potential strength at this point. When you see that, address it as soon as possible! Lower the weight to where the concentric portion looks good and gradually progress the load.
Lastly, apply this concept to jumps as well. Consider teaching athletes (especially youth athletes) how to absorb and store force before sending them right into releasing it. Reversing the usual order of events, and teaching landing mechanics before jumping mechanics can effectively do this.
3. Vary soft tissue techniques for better recovery.
Many people don’t realize that the body will adapt to restorative strategies in a similar fashion to how it adapts to training. Vary how you approach your soft tissue work, by using different sized objects, changing directions between passes and modifying the sequencing.
Additionally, seek out trained professionals who can administer a number of different approaches.
4. Try meat muffins.
Meatloaf (the food, not the musician) makes everything better. If I could eat it for every meal, I'd be a happy man.
As with eating muffins, the absolute tastiest part is the top - but in a traditional meatloaf cooking container, the amount of "top shelf loaf" is minimized. The solution to this, of course, is to cook your meatloaf in a muffin baking sheet.
Also, if you're looking for a healthy meatloaf recipe, check out this great turkey meatloaf one from Dave Ruel (makes six servings):
Ingredients
• 2 lbs ground turkey
• 1 tsp olive oil
• 1 diced onion
• 1 tsp garlic (optional)
• 1⁄3 cup dried tomatoes
• 1 cup whole wheat bread crumbs
• 1 whole egg
• 1⁄2 cup parsley
• 1⁄4 cup low fat parmesan
• 1⁄4 cup skim milk
• Salt and pepper
• 1 tsp oregano
Directions
1. Cook the onion with olive oil separately
2. Mix everything together in a big bowl, add the cooked onions
3. Put the mix in a big baking pan
4. Bake at 375-400°F for about 30 minutes.
This recipe is one of 200 awesome ones in Dave's product, Anabolic Cooking; I'd highly recommend you check it out, as my wife and I cook from it all the time.
5. Be realistic when you write programs if you know you'll have time constraints.
Most of us have very busy lives, and if we aren't careful, they can quickly cut into our gym time. One of the biggest mistakes we see when folks write their own strength and conditioning programs is that they choose advanced exercises that may take a lot of time to set-up. Take, for instance, a reverse band bench press. In addition to requiring a lot of set-up time, it requires that you find a spotter and load/unload more plates than you'd normally use. The same would go for a board press variation; you need a spotter, someone to hold the boards, and more weight than you'd use on a regular bench press.
Sometimes, if you're strapped for time you're better off just picking an exercise on which you can fly solo, like a dumbbell bench press or push press. You're increasing your likelihood of adherence and, in turn, success if you know you can get in more quality work in less time.
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