"That's What She Said" - Michael Scott What a way to start a science article, with dick jokes... Am I right? What the hell are we talking about? The Henneman Size Principle "The Size Principle of motoneuron recruitment stated that for any net excitatory input to the motoneuron pool, motoneurons were recruited in an orderly fashion, always from small to large." - Assessment of Size Ordered Recruitment Say Whaaaa? A quad isn't just a muscle. Well it is. But really a quad is a collection of motor units. Motor Unit: "A motor unit is a motor neuron and the muscle fibers it innervates. It consists of both a neuron (nerve cell responsible for … [Read more...]
You Should Do This: Single Arm Dumbbell Bench
June 21, 2018 by
No, I don't change the dumbbell magically half way through the movement. Just took pictures of the bell in different hands. Time for a Story Kids: Long Ago in the Way Way Back Time Lil Roy went to his (probably 2nd) Strength and Conditioning seminar evvveeeerrrr. It was the 1st Annual Mid Atlantic Sports Symposium, or at least I THINK that's what the name was. Any who, it at George Mason a year after they made the Final Four and it was Hosted by Todd Hamer. *I've been to LOTS of these things through the years and could totally be wrong about the following facts, it coulda been a different seminar, but the essence of the story is the same. This isn't a … [Read more...]
You Should Do This: Rotational Side Plank
June 15, 2018 by
Obliques, Might be the most Important Core Muscle. But then again, that's kinda like saying, "If you can only do one exercises which would you do?" Well, I can do ALL exercises, so how's about's I just choose the one that best fits the job at hand. Thanks.. Cause really all core muscles are VERY important. But obliques, "Tie the ribcage to the hips" - Kelly Starett. Wait, But What? Think about it. Here's the functional description of the obliques: The external and internal oblique muscles rotate and side bend the trunk. These muscles also contribute to spinal stability.......Acting alone, the external oblique can flex the trunk, side bend the torso … [Read more...]
Esoteric Sh@t: Why We Fall For Stuff Like Apple Cider Vinegar
May 31, 2018 by
This Just Happened (again): *I've been asked this question al least 20 times in the last month or two.... Client: "What Do You Think About Apple Cider Vinegar?" Me: "What do you mean? I think it makes pulled pork taste good...." Client: "Do you think taking a shot of it before you eat does anything for losing weight?" Me: "Have you ever taken a shot of Apple Cider Vinegar? I haven't, but I'm pretty sure you aint eating sh@t after you do." Apple Cider Vinegar Helps You Lose Weight? Really? Seems too easy right? Mostly, how the hell did we JUST COME ACROSS THIS NOW? We're Drawn to Esoteric, Novel, Unbelievable Sh@t No matter how unbelievable, … [Read more...]
You Should Do This: Kneeling Squats
May 22, 2018 by
Long, Long, Ago.. In a Distant Land, Circa 2014 There was this dude. Jaret Grossman. At the time he was putting out these, fairly well done and if not enjoyable, tolerable motivational YouTube fitness videos. Little did he, or we, know at the time that 2 of the stars of his videos, both, virtual unknowns at the time would become fitness superstars. One was Marc Megna The other was future instafamous duck butt sensation Jen Selter And just to cut to the chase she's had a LOT of influence on the whole fill your ass with cement in a Miami hotel room cause that's not sketchy at all fitness culture that's been around since circa … [Read more...]
You Should Do This: Offset RDL
May 16, 2018 by
Sometimes I think, "WOW that would be a GREAT exercise." "I wonder why no one has done them before? I'm so smart." Then I search the YouTube and learn. People already do it. Have done it for years. I'm not that smart and mostly. THERE IS NOTHING NEW IN EXERCISE. Except Tri-phasic training, that was legit new. Its ALL been done before. So when I had a false ephipany and thought, "Offset RDL's would be a GREAT exercise. I'm glad I thought of them." I hadn't. Within 3 days, I saw a video of them on the Instagram. Silver Lining: That's kind of a good thing, finding that other people do actually think these are worthwhile. Why? Because that … [Read more...]
Half Kneeling: It’ll Fix What Ails Ya.
May 9, 2018 by
Q: What Makes Everything Harder? A: Half Kneeling... Do it in half kneeling and it's harder. Shoulder Press Corner Press Cable Row Pallof Press Do them in half kneeling, go ahead, use less weight... Its harder. Why? In the words of Gray Cook: "Tall and Half Kneeling Positions force you to OWN your position" In My Words, "You Can't Half-Ass, Half-Kneeling" When in Half-Kneeling it's really tough to hide your weaknesses with NO LOAD. Add even minimal loads and there's no denying it. Half-Kneeling is an Inherently Unstable Position. Yes, it tries to put you on your ass. Unless you align, activate, brace and move with solid, effective … [Read more...]
