This is Bad......Like REAL bad.....Like OMG DO NOT do this, bad. STOP DOING CRUNCHES, SITUPS and TWISTING MOVEMENTS! They're destroying your spinal discs and either leading to back pain or setting you up for pain in the future. The "Core" is meant to work as a corset around the quite unstable lumbar (low back) spine providing a "bracing" effect to transfer force though the hips and or shoulders. The Lumbar Spine is not meant to be a loose, unstable, creator of motion no matter what you're trainer, doctor or yoga instructor says.... If you need a more in-depth explanation just go here, here or here... What you should do: Focus on making the "Core" a … [Read more...]
Doing it Better: Rows
March 5, 2013 by
Hard truth: We NEED, as in MUST HAVE to function, more rows in our workouts. Too much of these things: Pushing Sitting Desk Work Bad Posture Have left us with Desk Jockey Syndrome. One major component of which is a weak back, especially in the pulling muscles. Muscles like the Lats, Rhomboids, Posterior Delts, and Lower Traps that just are not doing what they are supposed to do, or at least not to the level they are supposed to do it. How do we start to fix this? SCAPULAR RETRACTION and SCAPULAR DEPRESSION.....ie. pulling the shoulder blades back and down. http://youtu.be/BU3eHNtyNCc What exercises are great at … [Read more...]
The Basics of Band Training…
February 28, 2013 by
Training with just bands kind of sucks...and by "kind of", I mean, it totally blows. When people pull this sh@t: "Ohh yeah, all I use are bands." It's cause they are either: Weak Stupid Lazy Trying to sell you some bands and workouts with only bands. Traveling and need something easy and light to take along (cause if it's not Cattle Car Southwest, you're trying to get away with only a carry on too...don't tell me your not). They workout at home and don't want to spend the cash on something more. If you fall into that last 2 category's it's cool, you get a pass. If you're in a full size Globo gym and you spend your day tugging on Mr. Fantastic … [Read more...]
Doing It Better: Spotting
February 26, 2013 by
You spot like a jackass Don't take it personal, you're just like everyone else cause they spot like a jackass too. Plain and simple, 99% of people spot wrong. Yes, even the guy at the gym who goes around not really lifting but spotting everyone: DOES NOT KNOW WHAT HE'S DOING... In reality there are only 3 ways to spot someone: At the wrists/ hands for dumbbells Around the ribcage/ chest for squatting At the middle of the bar #1. Spotting Dumbbells Ever seen this before? I know you have because that's how the vast majority of people think you're supposed to spot dumbbell exercises. Hell, some of the certifications even teach it that … [Read more...]
Can I Get A Spot, Bro?
February 19, 2013 by
"Can I get a spot Bro?" That question gets asked in gyms all day everyday. And what results is either: A 2 man lift. Someones life being at stake. Or you're better off having not even asked in the first place. Spotting is about one thing only, not helping the lifter lift the weight, not getting involved, NOT yelling "All You". It's about: MAKING SURE THE LIFTER DOESN'T DIE GET HURT..... That's it. As a spotter your job is to just make sure catastrophe doesn't happen because a lift goes to hell. Which brings us to our first rule. RULE #1: Only Get a Spot for Rep Max (RM) lifts. This doesn't mean you only need a spot when your trying … [Read more...]
Combination Lifts, Why I Don’t Use Them…
February 15, 2013 by
Mostly cause they suck...... Why would you do a lunge and a curl? What benefit do you get out of doing these together that you wouldn't get out of doing them apart? I honestly can't think of one... http://youtu.be/Kj2Uzx4_1q4 Why not just squat then press? Now I'm not talking about dumbbell or barbell complex's, one exercise after the next with the same barbell or dumbbell, those have a purpose. "Conditioning" Weak point training Fat loss training Example: Same weight, same bar, no rest.... http://youtu.be/W6Rp5s84ZYQ Complexes, unlike combination lifts, move in a logical order from one lift to the next with the order of the lifts being … [Read more...]
Magic Bullets, Quick Fixes, Yoda and Tony Robbins
February 12, 2013 by
Actual conversation: Q: "What can I do to tone up my stomach?" A: "Watch what you eat and get some type of exercise on almost everyday." Enter puzzled look of bewilderment..... Q: "You mean there's no ONE exercise I can do to lose weight in my stomach?" A: "Table push-aways work best." Q:"How do you do those?" A: "When you sit down to eat. Push yourself away from the table." Enter look of frustration, like I'm holding back some type of deeply kept fitness industry secret given only to those who pay the entry fee to the guild.... A: "There's no magic bullet. Eat less, move more, make better food choices. I really can't give you a program with … [Read more...]
