Do Single Leg Glute Bridges = Hamstring Cramps? There's a solid chance that's what's going to happen the first time you do these, Hamstring cramps. And THAT tells you something. YOUR ASS ISN'T DOING IT'S JOB optimally.... And this is super common, "Research shows high gluteal muscle activity during a single-leg bridge compared to other gluteal strengthening exercises; however, prior studies have primarily measured muscle activity with the active lower extremity starting in 90 ° of knee flexion with an extended contralateral knee. This standard position has caused reports of hamstring cramping, which may impede optimal gluteal strengthening." - BUILDING A BETTER … [Read more...]
You Should Do This: Pushups on Handles
September 4, 2019 by
Want to hear some Bro Blasphemy? For most people, The Pushup Should be The FOUNDATION of Most Upper Body Pressing. Yes, the bench press can probably be loaded to a greater degree. Yes, the overhead press requires more "total body stability" But, from my perspective, the pushup is the foundational upper body pressing movement. Virtues of the Pushup: Trains the whole body. A well done pushup is just a "moving plank". Trains the rotator cuff: Rotator cuffs respond to compression and distraction. Pushups are compression. Closed Chain (unless they're suspended) so probably a bit safer/ easier on the shoulder. Pushups allow the scapula to move "freely" … [Read more...]
You Should Do This: Side Plank
August 27, 2019 by
I'm Pretty Partial to Obliques. I think they're pretty important. Essentially, obliques "tie" the ribcage to the hip. "Core abdominal musculature plays a critical role in nearly every baseball-related movement as it is heavily utilized for maintenance of posture, throwing, swinging, twisting, pivoting, running, and jumping activities. These muscles, especially the internal and external obliques, help transfer forces along the kinetic chain from the lower extremities to the upper extremities." - Epidemiology and Impact of Abdominal Oblique Injuries in Major and Minor League Baseball Anatomical Role of the Obliques If you read an anatomy book it'll tell … [Read more...]
A Calorie IS a Calorie, But The Food Isn’t the Same
August 23, 2019 by
"I Just Don't Believe All Calories Are The Same" Here's the thing CALORIES are the same. ALWAYS A calorie is just a unit of energy. "From a thermodynamic viewpoint, a calorie is of course a calorie. The first law of thermodynamics states that energy can be neither created nor destroyed, but only transformed. Thus, the human body is constantly transforming energy—in this case, kilocalories—by combusting foodstuffs to produce heat." - Is A Calorie a Calorie? But food? Food with all of it's constituent parts, isn't just a uniform unit of energy. On the most basic level we know that per unit of mass (gram) carbs, proteins fats and alcohol all have … [Read more...]
“Hold HoLD, HOLD,” or Quit Rushing The Rep or Settle Down
August 15, 2019 by
The #1, post Beginner phase, Mistake Lifters (still) Make? Rushing The Rep They don't set up with intention, unrack the weight "tight", allow the weight to settle, compress the joints and "feel" the weight before performing the movement. Weights get a little heavy, the set gets a little hard and we start to think, "If I go fast, i'll get in and out, and don't have to hold the weight any longer than is absolutely necessary" This probably happens for a few reasons: Figured out the Stretch Reflex. Sooner or later you've discovered the "bounce" or "rebound" you can get out the the bottom of a squat or bench. Not in a, crash the bar into your chest and … [Read more...]
Processed Food: Are They Really Pure Evil?
August 8, 2019 by
"Don't Eat it if it Comes From a Box" How often do we hear that these days? What's so bad about food from a box anyway? Well, the nutritional zealots look at it this way: The response usually comes down to some variation of, "It's Processed Food" With headlines like these, Processed Food must be one Bad Hombre: Highly Processed Food Linked to Earlier Death Why Eating Processed Foods Might Make You Fat How Processed Foods Wreak Havoc On Your Health Could it be that we've finally found THE REASON 70% of Americans are overweight (this stat includes obese)? Processed Food: Satan For All Ages All the previous nutritional devils have fallen by … [Read more...]
Food is Religion Part 1: Finding Your Salvation in False Gods
August 2, 2019 by
Dr. Layne Norton says it all the time, "Food has become the new religion" I think he's right. Religious people describe themselves as: Christian Jewish Muslim Flying Spaghetti Monster When it comes to food many of us do the same: Paleo Raw food Atkins Keto How many people lately have been doing the Beyoncé or Tom Brady diet or J-Lo no sugar challenge? How often is it you hear this or that person lost weight doing this diet or such and such eats ___insert magic food___. Why? Do any of those people actually know ANYTHING about nutrition and what's going on with the body? How could people actually think they "discovered" … [Read more...]
