ACCELERATED SPORTS PERFORMANCE

Tips to Make the Gym Trip Easier

2011-01-20T13:41:00.003-05:00

I have noticed obvious frustration on the faces of gym-goers due to the larger crowd the last couple days and I wanted to share some dieas to make your trip to the gym easier:

Gym too crowded? Ask the desk worker when the least busy time is during the day. Chances are you can get in the gym when it is less of a fight to get everything you need to get done accomplished.
Define what makes you miss the gym- Do you leave work and stop by your house with intentions to go to the gym, and then end up staying at home. Make it your goal to go straight to the gym after work. When you go home, things come up and distratctions are there. Pack a snack to eat at work to hold you over until dinner after your workout. Pack your workout clothes and change at the gym.
Surround yourself with go-getters- If you really want to transform your body and improve your health, find some friends and/or family that want to do the same. Pick people that stick to goals. You will fail at attaining your present goals if your workout partner is the one trying to get you to skip the workout.

If you are just starting to workout again then it is a large enough of a task to break your bad dietary habits and sedentary lifestyle, use these tips to make the transition to a healthier you as easy as possible.

Legs are back!

2011-01-19T13:21:00.003-05:00

Man it feels good to get back under the bar pain-free. It seems like injuries have been a common theme of my last 6 months. I have taken some time off from compound movements with my lower body and finally feel able to start getting back in a squat rack.

Around Thanksgiving I couldn't even do a rep with 275 without my back feeling like a gnashing of my teeth. Seriously, I tried multiple times to do 275 and was so beaten by not even being able to do one rep with what I used to use for a set of 12 for a warmup. Progress is to be made on this, but I am encouraged by my last two leg days.

1/14/2011
Back squat
the bar x 10
135 2x12
185 2x10
225x6
275x6
315 x 4,1

I felt like myself again. I had my max squat PR in March 2010 at 445lbs, obviously raw.

I felt so good I did squat again on the following Monday. I am going to continue the really low volume leg days and continue to inspect my form to make sure it is flawless. As my confidence increases, so will the volume.

1/17/2011
135 2x10
185 x 10
225 x 10
275 x8
315 x6
345 x 1-----> could have gotten more but wanted a heavier set
355 x 2

I am really pleased with my legs coming back and even happier about the soreness in my quads.

what are you currently working on? how are those resolutions going?

Happy Thanksgiving

2010-11-23T10:48:00.004-05:00

Try these exercises today, more than likely you will be taking some time off of the gym this week with traveling and family time. Hey, I'm realistic. I would hope you at least worked out yesterday, today, and tomorrow.

Walking Lunges holding an EZ curl bar Overhead- Make sure there is room for you to walk with the weight OH. I did ten steps with each leg with just a 30lb EZ curl bar and I felt it in my quads and shoulders. An excellent exercise to incorporate multiple muscle groups. I also superset these with one-legged leg extensions for an extra burn
RDLs with a Barbell Row at the bottom- Obviously you want to pick a weight that is somewhat light for RDLs since you have to be able to Barbell Row it, but push yourself. Complete 12 reps each of rows and RDLs and superset in some jump squats.

Both of these exercises will kick your butt and you can shoot through them quickly if you are crunched for time. GET AFTER IT!!!

Conditioning Circuits

2010-11-03T10:39:00.003-04:00

Need some new conditioning ideas? Use this as part of your routine, killer at the beginning or end of a conditioning workout.

Complete 4 times through, with 30-45 seconds in between cycles:

8 knee-tuck jumps
6 burpees
30 second jump rope

Starting Smart

2010-10-26T14:05:00.003-04:00

I had a very raw beginner yesterday for her first session and I thought I would throw some important reminders to those starting a new program.

Warm-up first- get your blood flowing and heart rate elevated, but don't kill yourself.
Focus on proper technique- use minimal weight and have a certified trainer observe and cue you through a couple sessions.
Openly communicate- if something hurts, tell your trainer. As their client, they should want to take care of you and you might call their attention to something they might not have noticed.
EAT- I had a client about pass out and she is not in terrible shape. When I asked her what she ate that day she listed off about 500 calories worth of food and it was 6pm!!! You have to have fuel in your body for it to go.
Drink plenty of water- Be adequately hydrated with WATER. Save the energy drinks for later once you have got accustomed to working out regularly.
Properly cool down- Know how to end a session, never just abruptly end activity. Lower the intensity (how hard you are working and/or the weight you are using on a particular exercise) and/or jog a lap around a track then stretch. stretch your major muscle groups- latissimus dorsi, quadriceps, hamstrings, glutes, chest and shoulders.

I am ready to help some new clients reach their goals safely, and educate them on how to properly continue an active lifestyle.

Training to Look Better

2010-10-13T09:06:00.007-04:00

I have gotten several emails & facebook messages from people wanting exercise programs. I have no problem helping someone out and getting them to their goals. One of my few pet peeves is when they add "I don't want to get huge" or "I put on muscle really fast" to their request.

It actually makes me watch to punch the computer screen.

For the men: Even with the best physiologic gift of testosterone that flows through our bodies, any one that has put some serious time in the gym knows that consistency and long-term goals are almost always the focus. I have gone through phases of just adding 10lbs to my max raw bench in a year and I was thrilled about it. I actually had an employee tell me that he was only doing sets of 20 reps on everything because he puts on muscle too fast...

what a joke. If you are such a physical specimen, train for a month and then go dominate a bodybuilding or powerlifting competition. Let me know how that goes for you.

For the women: Some of you have probably said it before... "My legs get HUGE after one week of doing squats." There are a couple underlying issues here. I feel that most women are more self-conscious about the way they look and about weight training. I know one female that is a really gifted athlete and works her tail off in the gym, yet she parties with Iota Tappa Kegga and eats sweets throughout the day.

The real issues to address here are pushing yourself through consistent, intense workouts and what you are putting into your body as fuel.

When women say their legs get bulky rather quickly, it is more than likely because they actually have worked hard in the gym and have added some cross-sectional area to their quadriceps and hamstrings. However, the garbage that they are putting into their body is in the incorrect quantities for dropping fat from their legs, therefore, they successfully add muscle to their legs, but do not decrease their body fat percentage.

So instead of continuing to use resistance training as a method of attaining their goals and cleaning up their diet, they drop weight training altogether and run like somebody is chasing them.

Every one can see some amazing results if they were just as dedicated at the dinner table as they are in the gym.

Cardiovascular training has a place in heart health and burning some calories, but the real shock to kick your metabolic drive into high gear are frequent weight training sessions. This goes for men and women. Guys, you aren't going to get huge overnight and, possibly, ever. If you are genetically a smaller framed guy with an ectomorphic body type they chances aren't great that you will be gracing a bodybuilding stage, unless you make a couple trips to Mexico for some real supplements. Ladies, continue to kick butt in the gym, but a lot of it boils down to eating better.

You do not have to get on a competition diet by any means... it's simple really:

ALWAYS eat breakfast. Think about it, you haven't eaten since some time the night before so you need to kick-start your metabolism in the morning AND give your body some energy for work, class, or the morning workout.
Find meats that you like and research ways to prepare them. Very few people will stick to a meal plan that they think tastes terrible.
The same applies to veggies. Steam them, mix them in with brown rice or quinoa, eat them raw, whatever. You need your greens!
LIMIT sweets. We are in a culture that is blessed to be able to turn almost any corner and indulge in manufactured crap that more than likely we will regret later.
Limit liquid calories. Do you know how many calories are in your Moca-Frappa-Chocolate Latte?
Limit carbohydrates after 6pm-ish. Think of carbohydrates as your body's main source of fuel. For the later part of the day you have no need to fuel up just to go to sleep. Our body does not let the carb-fuel just sit in a tank for use in the morning, it turns excess unused carbs into fat and over time the pounds will add up.

GYM Etiquette

2010-10-04T12:24:00.002-04:00

With all the newbies in the gym lately, I felt like it was a good time for a refresher course in gym etiquette:
1. RERACK EVERYTHING YOU USE: It doesn’t make sense, you come into a gym to tear your body apart, get a good sweat going, and morph yourself into what you want to become… yet you can’t put away the 45 pound plates you used on leg press.

You can go balls to the wall on squat, but you can’t strip the bar?

You chase the elusive 400 plus pound raw bench press, yet you can’t put any weights back where they go.

QUIT BEING LAZY!!!!!!!!!!!! Rerack your weights, slide your dumbbells back under the sissy dumbbells, and don’t hide small plates in with bigger ones. There are multiple pegs on a bench rack, weight tree, and squat rack for a reason… use them.

2. When refilling your water bottle, ALWAYS let people go in front of you that just need a drink. No one needs to wait on you to fill up your 44 ounce shaker bottle while they just need a drink.

3. If you know how to spot, lend a hand to the little guy with too much weight on the bar.

4. Chalk has its uses… dips are not one of them.

5. If you need advice or help, ask for it. If you have advice, keep it to yourself until asked. I have figured out that you will save yourself a lot of wasted time if you keep your thoughts to yourself (unless someone is going to be injured). When I first got to UK I tried to fix every one’s form on everything, most people don’t listen to you if they don’t know your experience level and a lot of those people aren’t teachable. Those few "sponges" that want to learn and better themselves will find you.

CREATE YOUR OWN SUPPLEMENT

2010-09-10T09:30:00.005-04:00

Gym-created products are the best at fitting the gym's needs. Any time you have a dedicated staff that is in your facility working out as much as they are there to work, you have the opportunity to develop a giant think tank.

Of course a huge topic in all meathead circles is supplements... when to take it, what to take, how much to take, etc. Obviously you should not be soley dependent on supplement powders and pills, food comes first. Supplements are supposed to be just that, a "supplement" to your diet of nutritious whole foods.

However, liquid protein shakes for peri- or post-workout nutrition are a nice additive if you are not able to get to solid food within a two hour window after training. Other supplements are easier taken in powder/pill form, like creatine, because in order to get enough creatine daily you would have to eat a lot of fish and/or red meat. For some people, that just isn't in the budget. Others supplements are great energy boosters prior to a training session, like caffeine. Some staples for me are glutamine, creatine, protein, and caffeine. Of course BCAAs are a plus that's why I choose a protein that has them mixed in with it.

Luke Beggs is a PhD student in applied physiology at the University of Florida and I had the pleasure of having him as a graduate assistant for the last year and a half at the University of Kentucky. He threw out the idea of just making our own pre-workout supplement... and then the rest of us started salivating on the possibility.

Luke started looking into buying the no frills version on the staples we wanted to include in our first Underground Labs Inc. concoction. There was five of us that jumped on board to fund this product. Here is what we came up with for the ingredient list:

We ended up having to add some more sugar free flavoring to it since the flavor wasn't the best... BUT it has given all of us a ridiculous pump when working out. Luke was also able to modify how many milligrams of caffeine each of us wanted, due to tolerance levels. I wanted 200 mgs of caffeine in mine.

I ended up naming it INCREDIBLE HULK for obvious visual reasons, but also named for how disturbedly hyped I was during my workouts on it.

Have you ever thought of creating your own supplement? If so, what would you need in yours?

H.E.A.T. Coach

2010-09-09T12:21:00.005-04:00

I was approached about three weeks ago by the Director of Strength and Conditioning at Transylvania University (TU) about doing some conditioning for their athletes in their off-season. Since TU is a D-3 university they cannot have an organized mandatory off-season conditioning program for their athletes, but they can offer voluntary conditioning times in which a certified professional can oversee technique and safety... this is where I step in. The time periods have been named High Endurance Athletic Training (HEAT) sessions and I am pumped to start working on the programming for it.

I am excited about the opportunity to work with athletes again, since I haven't worked with collegiate athletes since the football team and the University of Kentucky in the Spring of 2009. I wanted to fill you in about the opportunity that I have accepted and start on Monday.

Are there any opportunities that you could take advantage of to further your experience and career?

MOTIVATION TO EXERCISE WHEN BUSY

2010-09-06T12:53:00.004-04:00

YOU MUST LEARN TO TRAIN THROUGH ADVERSITY

For the past couple weeks I have been preparing for student move in, getting all of my employees back into payroll, training the graduate assistants, helping students move in to campus, help'n people move, and getting some high school students ready for the upcoming year. BUSINESS IS GOOD. I have still been training, and once I figure out my new phone, I should be able to expedite the process of uploading videos.

I have sent a couple clients back to Florida with a new-found vigor for health and five weeks worth of workouts. I was approached by Transylvania University about conditioning their athletes in the off-season... I am supposed to start next week and AM STOKED!!!

I have to be able to stay focuswed on training with a job and a half, family, and church responsibilities. You can sleep when you're dead, right?

what are roadblocks to your training program? have you figured out ways to overcome them?

Tour of the Underground Fitness Center

2010-07-31T00:10:00.004-04:00

A couple weeks ago I noticed that a lot of people are posting what their gym looks like, so here is where I work and train.

and gett'n nasty in said gym on shoulder and trap day

go nuts

New Equipment!

2010-07-28T08:54:00.003-04:00

It's been busy around the Underground. We have tripled our attendance from last summer... I love it when the gym is being used. The fitness director at the Johnson Center, Beth Atnip, across campus hooked me up with this list of equipment:
-Assisted dip/pullup machine
-7% grade smith machine
-Leg press machine
-weighted crunch machine
-glute ham raise
-pullover machine
-seated calf machine
-dip machine
-cable crossover
-three adjustable benches
-decline bench

Couple this new addition to our new dumbells and we should shock some returning students in the fall. A couple weeks ago I noticed that a lot of gym are posting "Tour of my gym" videos on youtube so I will bring my camera in tomorrow and show you all the Underground. I got a new camera some I will get some training videos up soon as well.

CURRENT GOAL: get to 12%

2010-06-08T13:00:00.005-04:00

The Underground Strength Challenge is past, I have been settled into marraige and my new job for over a year... I need to achieve something. I need to pursue something. Although I was happy with my pr on squat (445) and bench (375), I recently had Luke Beggs check my body fat with calipers (he measured each site twice and I took the average of the numbers). Here are the numbers he got on me:
tricep: 22.5
pectoral: 14.5
midaxilla: 22.5
subscapular: 19
abdomen: 29.5
suprailiac: 17.5
quadriceps: 18
bicep: 10
lower back: 22
calf: 24

I put these numbers into equations on this website and got the following results:
Jackson/Pollock 7 site: 19.77
J/P 4 site: 20
J/P 3 site: 17.93
Parillo: 21.2
Durnin/Womersley: 22.83

Talk about a giant kick in the man-parts. I'm going to use the Jackson/Pollock 7 site for the current goal to get down to 12% bodyfat. Currently I have 177.6lbs of fat free mass and 47.79lbs of fat mass. WHEN I get to 12% body fat, I should weigh 206lbs... and I want to get there by August 6, because that is about as random of a date as I can pick.

I have a sticky note on my desk that says 206 and 12% to help keep my mind stuck where it should be. I'll be giving you all progress updates AND I should be able to finally post some more training videos since I just bought a new camera.

cool song

What are you currently training for?

My better is better than your better

2010-06-01T10:36:00.002-04:00

Here is some of what I read or watched today:

http://www.chasekarnes.com/- "Get Outside"
http://www.tmuscle.com/- The Russian Approach to Size and Strength by John Paul Catanzaro
Sucker Punch: Dr. John Berardi
Beauty and the Cortisol Beast by TC

in the below video, skip to 2:25 to see real training.

I try to keep up with several websites, youtube channels, and blogs to keep training ideas fresh and motivation to keep getting better myself. Complacency leads to mediocrity which is certain to lead to death.

SUMMER FREAK PROGRAM

2010-05-26T09:26:00.004-04:00

For the last two weeks this has been my new split:
Monday: Deadlift, back thickness (all rowing movements), and hamstrings
Tuesday: Chest and core
Wednesday: Arms and calf muscles
Thursday: off
Friday: Quads and back width (pullups, chinups, pulldowns, etc)
Saturday: Shoulders and Traps
Sunday: Off

The goal here is to individually tear up every body part and to shock my system into adapting to something new. I also want to bring up my hamstrings, traps, and arms. these are self-defined weak points that I don't have a reason to have around.

I also have some consistent workout partners, which I have been lacking for about five months. This is important to gains, if you don't remember why, read this and this. The group of present and future freaks that I get to hit the gym with are: Luke Beggs, Andrew Lewis, Tyler Brewer, and Jake Beggs.

I also am throwing some type of cardio into the week... whether it be sled pushes, full contact basketball, sprints, jogging, plyometrics, etc... something is thrown in.

Let me know what you are doing in the comments

Full Body Workout to finish April

2010-05-01T16:50:00.002-04:00

I got the chance to hit the gym with Chase Karnes yesterday... he was visiting the area anyway and of course I was ready to get a session in. Chase is an accomplished body builder and he now competes in Strongman competitions at 200lbs. For more info on him and his training styles, click his name above to get to his website.

I usually don't do full body workouts, as I have been on a body-part split for a while. But as long as I'm lifting weights and I'm sweat'n... it really doesn't matter what the program is that day.

THE workout:
Cleans
135x12
185 2x8
205 2x3

barbell incline
135x12
185x6
225x4
270x 6,5,4
265x4

chins- used this new protocol that Chase thought up that has taken his bodyweight chins from 7 to 25... it works
bodyweight x12
+25lbsx5
+35lbsx5
+45lbsx5
bodyweight x amap... i think i got 17

supersetted these two exercises:
standing military press
135x12
155x5
185x3

facepulls
3x12 with varying weights... focusing on contracting rear delts

solid work put in, good day

Summer approaching... dedication lacking

2010-04-17T22:32:00.002-04:00

I went into the Underground today to hit some back, biceps, and some single-joint leg work because my hammys desparately need some work. I wa amazed that I was the only person working out in the gym... there isn't a holiday break going on and I went in at around 3pm, not some outrageous early morning workout time by any means.

People have shifted their priorities to lazy gear. Sure school work takes up some time, with finals approaching, but really... you didn't have an hour today to come in and get crazy??? Maybe it's the weekend blues. Maybe some sort of flu bug is going around.

I don't know, but like these guys... I caught a different type of bug

Pics of the new Trap bar

2010-04-06T16:34:00.004-04:00

Mad props for Shannon McMahan of Paducah, KY, for putting this together for the gym. It is a beast!!!

I went to use it and the little pin on the edge seen above had to be tapped a couple times by my sledgehammer before plates were able to fit on it. This trap bar is going to get worn out.

And since you are green with envy about the trap bar, take a look below at the results of my first grill out of the season.

Periodization = Changing Your Workout's Sets and Reps with the Same Eventual Goal

2010-04-02T09:10:00.004-04:00

I was flipping through my workouts that I completed during my masters program (last 2 years) and since I got my current job in May 2009... I noticed something peculiar. Out of the rough 148 weeks that I have been training since I arrived at UK, I only completed 15 weeks of sets of 12 reps (mainly focusing on hypertrophy, which is increase in muscle size).

source: elitetrack.com

Periodization can be linear (seen above) in which volume graduallt decreases and intensity of your workouts gradually increases to peak at your season, spring break, competition, or some other random end point) or undulating, seen below, in which intensity increases, but the ride looks more like a roller coaster, with dips and small peaks before the highest peak at the end.

source: elitesoccerconditioning.com

Aside from those 15 weeks (only 10% of my training since august 2007) I have been focused on strength. All my core, structural lifts (bench, squat and all its variations, deadlift, and all back movements) had been 4-6 sets of 6 or less repetitions... needless to say my periodization graph would look more like a horizontal line at a high intensity with a couple of twitches in it.

I am not a fan of lifting for high reps, but I should be... at least for a couple months a year. I love the shock undulating periodization gives to your body. If some skinhead looking guy approached me with this past programming, I would smack him in his fat head and tell him that you (and more importantly your joints) need some type of break from going heavy on every lift ALL THE TIME.

Now I'm sure there are some nay-sayers out there that never, EVER go for higher reps. I can only assume that they have their fair share of injuries as well. I am not talking about one set of 25 reps per exercise... that would be moving you into an endurance program for some one that could care less about any real type of results. I do not mean 5 sets of 20 reps--- you might as well shoot yourself. I am talking about 3-5 sets of 10-12 repetitions, with a drop set once a week per muscle group.

I am on week three of my high rep month and hitting every exercise as hard as I can, knowing that my master plan is playing itself out. I want to be strong... like, what is he taking strong, you know? I don't want to be a powerlifter whose stomach combos as a table/shelf when he sits down. I also don't have any attention of getting super lean (sub 6% body fat). Don't get me wrong, being a giant powerlifter means you work hard, being a body builder that gets to 4% body fat menas you work hard. I want to be around 11% body fat and still be pushing 315 on flat bench for reps.

I am going to do one more week of this high rep scheme and then go to sets of 8's, then 6's, then 5's, at 4-6 weeks at each interval. I will let you kow how it goes. What does your current program look like? Let me know in the comments.

Strength Challenge Pics

2010-03-17T10:17:00.006-04:00

Two of my desk workers modeling the free t's and their guns!

Above is a 10lb personal record (pr) for me on squat, 445! Below is a 5lb pr on bench at 375!

Below is Luke Beggs killing 480 on squat, another pr!

Biggest pull of the night is below, Luke got 525. Luke's total was 1325lbs and he also won the percentage total. He is a beast.

Jake Beggs benched 345 for a pr and got the biggest percentage of bodyweight on bench press. He weighed in at 185lbs.

Below is a picture of me dieing under 380. Didn't get it, maybe later this year...

We don't have a picture of the top of this lift, and his form might not be flawless, but Clay Brady pulled 470lbs and only weighed 171lbs... that won the percentage on deadlift at a ridiculous 274%!!!

Jake pulling 495, one last pr for the day! FIVE BIG PLATES!!!!!!!!!!

YEA BUDDY! LIGHT WEIGHT!

Underground Strength Challenge 2010

2010-03-10T09:42:00.005-05:00

Thanks to Luke and Jake Beggs for the solid design above. We had the Inaugural Strength Challenge at the Underground Fitness Center last night. Participants were weighed in and then attempted one repetition maxes on squat, bench, and deadlift. Each participant was allowed three attempts for all three lifts. Then each person then could see how many FULL bench press repetitions they could accomplish with their bodyweight. The last event was a grip test for MAN HANDS with 315lbs on our fat bar with a double overhand grip.

We had the following 11 competitors: Clay Brady, Mike Spitnale, Luke Beggs, Andrew Lewis, Rob Sinnott, Luke Ranta, Tyler Brewer, Brett Borders, Jake Beggs, Derrick Bellmann, and Nic Norwood. Here are the results (all weights are in pounds):

Heaviest Lifts

Squat

Luke Beggs 480

Rob Sinnott 445

Tyler Brewer 410

Bench

Rob Sinnott 375

Jake Beggs 345

Luke Beggs 320

Deadlift

Luke Beggs 525

Tyler Brewer 505

Brett Borders 505

Jake Beggs 495

Heaviest Total

Luke Beggs 1325

Rob Sinnott 1295

Jake Beggs 1225

Strongest Pound-for-pound- compared weight lifted to competitor's bodyweight

Squat

Luke Beggs 242%

Tyler Brewer 212%

Jake Beggs 207%

Bench

Jake Beggs 186%

Nic Norwood 179%

Rob Sinnott 163%

Deadlift

Clay Brady 274%

Jake Beggs 267%

Luke Beggs and Nic Norwood 265%

Highest Percentage Total

Luke Beggs 669%

Jake Beggs 660%

Nic Norwood 644%

Most Bench Press Repetitions with Bodyweight

Nic Norwood 27 reps at 140lbs

Jake Beggs 25 reps at 185lbs

Luke Beggs (200lbs) and Rob Sinnott (230lbs) tied with 17 reps each

MAN-HANDS GRIP

Luke Beggs 33.62 seconds

Tyler Brewer 27.3 seconds

Rob Sinnott 24.9 seconds

Awesome event, a bunch of Personal Records (PR) were made!!!!!!!!!! Thanks to every one that came out.

The Arnold Sports Festival

2010-03-09T09:49:00.004-05:00

I went to the annual Arnold Sports Festival in Columbus, Ohio, last Friday and Saturday. You might remember that I went last year. It was a crazy experience, to say the least. Myself, Luke Beggs, Jake Beggs, Emily, and Brett Borders left Lexington at 6am on Friday to get free stuff from the expo, see what new supplements are coming out, see some pro body builders, watch the strongman competition, lift at Metro Fitness with some FREAKS, and have an all out good time.

We packed into a corolla to save money on gas, so Luke's car got to carry almost 1,000lbs of people to the Mecca of Strength and Fitness. We had our tickets in hand and the hotel let us check-in early so we dropped our stuff off and headed to the convention center.

People and booths every where. Wall to wall people. CRAZY! I like it mostly because of the huge pros and the free supplements. I am well-stocked for a while. I also really enjoyed seeing Derek Poundstone, Kostiantyn Ilin, Mikhail "Misha" Koklyaev, Travis Ortmayer, Dave Ostlund, Phil Pfister, Derek Poundstone, Zydrunas Savickas, Brian Siders, and Brian Shaw at the strongman competition. Talk about raw, unhuman strength. I saw three people deadlift over 1,000lbs, with Zydrunas pulled 1,027lbs!!!

I also saw body builders like sean allen, ronnie coleman, lou ferrigno, and literally ran into the beast that is Zach Khan.

After the first day we took in a workout at Metro Fitness from around 7pm-9:30pm. The environment was second to none, I kind of hate having to work out anywhere else afterwards. The music was loud, the gym was packed, and I'm not talking about the cardio section. We got to hit a couple of sets with some pro body builders and watch some others at work. It was a very intense atmosphere. Check out my full workout at either of these forums:
Straight to the Bar
Testosterone Muscle

We ended up leaving 2 hours early on Saturday because of the insane amount of people (read that over 180,000 people attended on Saturday alone)!!!!!

Overall, a well spent two days all hyped up on protein and energy supps.

Making the Most of What You Have Available... no excuses

2010-02-16T21:54:00.005-05:00

My gym is small compared to the more-visited Johnson center on UK's campus. Don't get me wrong, you can squat, bench, deadlift (we even have some bumpers!), get your cardio in on a machine or we have a sled, a full line of pin-select machines, core room, group fitness room, etc.

BUT...

Our dumbbells only go up to 95lbs... which for a seasoned lifter, could make you train elsewhere. I have adapted my training to only use barbell lifts first and use 1-arm dumbbell or higher rep sets with the 95lbs. Today that just didn't cut it. I did the following on flat bench as my first exercise:

135x15

185x12

225x8

275x6

315 5,4,3,3

then 225 for 16 reps for fun

you can check out my full workout at straighttothebar.com or on my tmuscle training log

My next exercise was DB incline.... but I am left with doing higher rep sets with the 95lbs.... so I ended up stealing this blurted out idea from Andrew Lewis (current training partner/make huge project) and threw one 5lb mini chain on each dumbbell, to make them both 100lbs, shown below.

Which I had to hold like a fat bar and produced hands looking like the following:I got them for two sets of six after hitting just the 95's for two sets of six... so next week I will just train with these for my second exercise.

My point being... make the most of what you have, add something crazy to the DB's if they aren't heavy enough, get stronger, and beat your hands up.

If we can't get new, heavier dumbbells due to university budget issues, at least I can borrow my buddy Seth's ipod...

Training partners... is there a magic number?

2010-02-15T15:45:00.003-05:00

I have trained solo and been in training packs groups up to four meatheads. I have some thoughts to bounce around in your head when you start training and people want to piggy-back on to your routine.

If you have that one guy that helps you stay motivated and focused on the task at hand, can spot correctly, and has a rough guesstimate of what weight you use on everything... get him to marry your sister and keep him around. Those are incredibly hard to find. If you have said fellow, adding too many others can water down your workouts. You get talkitive tim going on about the weekend and how bad his life sucks. You glance up at the clock and just your three-man rotation has been in the gym for 2 1/2 hours and you are only half done.

You have to keep the pace moving. If you have a newb that needs more one-on-one instruction about just learning the lifts, point him out to a good source like Starting Strength by Mark Rippetoe and Lon Kilgore or the latest NSCA Essentials of Strength Training and Conditioning book. If you have time to invest in him/her, then pull them aside at a non-training time so you can focus on perfecting their form.

Training solo can blow on any pressing and/or leg day. If you need a spotter, you need a training partner. Trying for the lottery on spotters usually gives you the guy who touches the bar through your entire range of motion or the guy who lets you die and just screams,"YOU GOT IT! YOU GOT IT! PUSH!!!!" while you die under the weight. Both of these can be extremely frustrating and leave your record of reps completely inaccurate. You also wonder, well, how much did GUY help me? Can I really bench 315 for 10 reps with him and only 205 by myself?

Read as much info as you can from knowledgeable people and focus on perfecting your own form. Your strength will increase over time and you will have gym rat experience. Sometimes you will come across times to share your knowledge and people will probably want to jump in on your training days. Figure out how much time you can spend in the gym and how many people you like having in your training posse.

New Split = better me

2010-02-11T15:15:00.002-05:00

Being stronger makes you a better person. You can help more friends move, spot more people, help carry some one out of a burning building... you get the picture.

I have tweaked my split several times, as any one should. At the end of last summer, I had my best 1RM bench PR (370lbs), yet I was noticing some pressure building in my shoulder on any press day. With that in mind I went to 1 chest and shoulder day (alternated emphasized movement), 1 leg day, and two back days for my four day split.

I assumed building some more back strength and stretching my chest and shoulder muscles more regularly would help balance the pull forward on my shoulders.

After five weeks of doing back twice a week, I took out a back day and added in a separate shoulder day with some more legs. I am pressure and pain free in my shoulder and am benching 10 more pounds than I was working out with last summer.

A couple people have asked me what my current split looks like. After some more tweaking, this is my NEW split that just started last Monday:

Monday: deadlift, back, and bicep

Tuesday: Olympic lifts focusing on explosion, sled pushes and pull, and later in the day Chest, tricep, and some straight arm shoulders

Wednesday: LEGS

Thursday: Back and biceps- steady-state cardio

Friday: Shoulders, traps, triceps, and a fly movement + steady state cardio

I am always seeking improvement.

Stay focused on goals, change up your workout

2010-02-11T10:59:00.003-05:00

Already people are dropping off the New Year's resolution and spring break workout bandwagon. People's enthusiasm is starting to get drained by "life" excuses.

"It's too cold to walk to the gym"
"Spring break isn't until march 15"
"I have classes and tests"

I understand you are busy, I was just in graduate school last year. But people front these excuses yet forget to mention that they watched three hours of tv that day or messed around on facebook, youtube, or message boards for that amount of time.

Where do your priorities lie? Maybe you think of working out as a chore instead of an opportunity to get yourself in better shape, both asthetically and for health reasons. People don't see it as an investment in the only thing you will own your entire life... your body.

Maybe your workouts are getting dull with monotonous machine work and boring treadmill/elliptical/stairmaster minutes.

Try this barbell complex for something different, do each exercise ten times and repeat the complex four times with one minute rest in between sets:
Bent over row
RDLs
Hang clean
Push press
Lockout of the jerk- alternating which leg is snapped back
Squats
Good mornings

Start with a light weight until you are sure you are a beast.
Chisel your masterpiece.

Deadlift and back- 2.8.10

2010-02-09T11:03:00.002-05:00

A day late... no big deal. Keep moving up in deadlift, hoping to be in 500's by summer.

Deadlift
135 1x10
225 1x6
315 1x6
405 1x3

455 4x3

Pullups
4x6
1x5 + 1 chinup- I can still do chinups after my pullups die so I finished the last set with 1

DB Row
95lbs DB + 40lbs in chains 2x6
left arm started lagging so dropped a chain
95lbs DB + 20lbs in chains 2x6

Chinups
2x10

Underhand Pulldowns
220 1x7
215 1x7

Low cable rope curl
100 1x15
110 1x15

Alternating Supinated DB curl
30's 2x15

Hercules (high cable) curls 1x15

Lift heavy stuff and surround yourself with knowledge

2010-02-08T15:08:00.004-05:00

Getting ahead in this field is a lot about who you know, who you talk to, and, most importantly, who you listen to... In any given day I will have looked at videos and articles from Elite FTS, read about the happenings at Cressey performance with Eric Cressey and Tony Gentilcore, see what crazy conditioning chase karnes is doing in Paducah, talked with Luke Beggs at the Underground (PhD candidate in exercise physiology), text Chance Cianciola about a specific exercise succession, read up on Testosterone Muscle about some of the latest vomit-inducing exercise combinations, and seen what life tips Nate Green has for guys everywhere.

I know that my knowledge base has to constantly be growing so I can know how to train myself and clients to get another step along in the progression. I have been experimenting with my deadlift form and hitting it on a weekly basis and have seen it pay huge dividends already, jumping 30 pounds in three weeks. I also have been doing a more concetrated dynamic warm-up pre-leg days.

I am constantly pulling from a multitude of sources to get ahead of where I was yesterday. I have a pretty solid idea of how full of crap somebody is about three sentences into the description of their program and why it looks like it does. This trait is absolutely necessary in fitness, health and wellness, and recreation. Anybody can look the part to an extent, but do they put their muscles where their mouths are and go lift with you? Or do they complain about hitting their genetic cieling at 145lbs at 25% body fat???

2-a-days??? YOU CRAZY?!

2010-02-02T11:17:00.007-05:00

Morning Workout- completed with Nic Norwood

5 minute jog on treadmill (no incline, 6.5mph)

snatch - using 25lbs as "big plate" so I have to explode from lower to the ground. This should help with my hip mobility and assist on deadlift days in getting into the starting position

85 x3

135 3x5

Clean- really focusing on a good catch

135 3x5

after the last set of 5 reps I did 5 reps of hang clean. The weight isn't difficult, but I don't want to increase the weight too soon and just go back to "muscle-ing" up the weight. I am currently focusing on form.

Treadmill interval

Speed Incline Time
3.0 15% 3 min
6.5 8% 1 1/2 min
9.0 3% 45 seconds

After that round, I changed the middle section time interval to 45 secs and the last section to 9.5mph and 0% for the second and third rounds.

*Wait 2 hours- I made sure to get 64oz of water, two apples, a multi-vitamin, a can of green beans, and some protein in before my resistance training*
RT done with Andrew Lewis

Barbell Flat Bench
135x10
185x10
235x 6
285x 3
315 5,4,3,3 ---> move'n along, got a couple more reps than last week. the last was going well until my left hammy cramped

275x8

DB Incline bench
95's 8,8,8, then 8 & rested for 20 seconds and got 0, haha . so i knocked out 9 wide pushups

Superset: Seated DB lateral raises and tricep rope pushdowns

DB lateral raises
30's x10
35's 8,8,8

Tricep rope p/d
150 2x15
140 2x15

Seated upward cable flies
80's x12
85's 1x10,12

Close grip bench
185 x12
225 x 7, 5

Getting better at being better

2010-01-28T11:36:00.002-05:00

New Rob and Old Rob met this morning at the bathroom mirror and the convo went something like this:

O.R.,"Man, what's your body fat %? Did you eat somebody?"
N.R.,"18%, but I have a plan to lower it and not take away from my 5 days of resistance training."
O.R., "What you got for me?"

I decided to quit my security job--- due to lack of sleep, killing or completely omitting my 5th workout a week, and wanting to focus more on training and family--- and get some specific strength gains this year. I also want to get back to 10-12% bodyfat, because after my weighted vest experiment i realized that it was creeping up and I don't want to look like a slob and 1/2.

My split now is:
Monday: Deadlift and back
Tuesday : early= sprints, plyos, olympic lifts like snatch, clean for speed
later= chest, triceps, and straight arm shoulders
Wednesday: legs
Thursday: early= olympic lifts like those above and sled push/pulls
Late= back and biceps
Friday: Shoulders, triceps, and a straight arm chest movement

Today was the first day of olympic lifts and explosive cardio:
5 minute jog to warm up on treadmill

snatch
2 warmups, 3 workings sets of three reps

clean from floor
pretty warm already--- 3x3, really trying to focus on the catch

sled push/pull- distance 20 yards each way
180lbs on sled- three trips back and forth, rest while training partners completes his trip (roughly 25 seconds)

legs were destroyed from my leg workout yesterday, I posted it at www.straighttothebar.com

I foam rolled afterwards and feel good to hit back and biceps in about an hour

Living heavy stuff, being aware of injuries, and having the right training mentality

2010-01-24T15:01:00.002-05:00

There is something to be said about being able to pick up a couple times your body weight and yell at the mirror. I like to help people move... almost as much as i like to see 12 crossfitters try to carry one couch through a door. They get so confused when they can't use momentum and an extra little kick thing to move something inanimate.

I have recently been getting the itch to look around for a strongman comp and train for one. Now that I have finished my masters I want to train for something. I had been just pushing to be stronger, lift heavier things, and that was it. To a point, that is measureable, but it isn't exactly guided toward a peak performance date or anything. I try to keep up with Chase Karnes over in Paducah as he has been competing some, check out his site for some good articles and videos.

This is on my mind because I had deadlift tomorrow. It is such an all-encompassing lift. Total body strength is employed and if you don't stand up, you didn't get it. You can't really cheat too much on deadlift. You can do that little hitch while arching your back and dragging it up your legs, but those guys usually don't deadlift for very long due to injuries.

Speaking of injuries, this past couple weeks I have been getting pretty banged up. I felt something like an unravelling feeling in my groin while doing my dynamic warmup before deads two mondays ago. Deads went fine, but after back and front squat on wednesday I had a knot in my groin. I took it easy the rest of the week and stretched out and now it is gone and hopefully gone for good.

Last Wednesday, I was finishing shoulders so I was doing standing 1-arm dumbbell shoulder presses and got 7 reps with 75lbs with my right arm. On rep 3 with my left arm it stalled and my torso twisted a little bit and I felt my core under my rib cage on the left side. Felt like somebody frog punched me in the ribs. I finished the rep, of course, but felt that tear for the rest of the week. I took the core out of back (did a lot of machine work) on Friday and rested yesterday and today. It is no longer sore to the touch so I am going to treat deadlift like normal tomorrow night. I made the necessary adjustments to my training, but didn't just take days off that I was supposed to train. We'll see how it works.

I have developed a training mentality over the last 12 years that I have been training. I have been through a bunch of different exercises, know which ones are good, which ones suck. I don't know it all by any means, but I can give you an opinion with reasons to back it up. I hate when somebody throws out an opinion followed by," well because man, just because."
I push the limits when I train, but don't go for a new 1-rep max every day. The goal is to have vision for the next couple months, year, ahead of time and plan out your routine to get to where you want to be at the end-point. I have focused my intensity, with knowledge of where I want to be in the future, but patience to be realistic in that gains don't exponentially increase overnight.

Stay Strong... get stongER

Holiday lift- Chest and a little shoulders on Martin Luther King day

2010-01-18T21:11:00.003-05:00

Chest, In and out with two solid lifting partners- Andrew Lewis and Jon Zervos.

Flat bench
135x12
185x10
225x10
275x4

shoot'n for sets of 6
315 2x6
305 1x5
295 1x6

Db incline... bench set on setting 3
95's
1x10
1x7
get stupid set- AMAP superset
1x8
45's 1x6 or 7, lost count
knocked the bench down a setting
45's for 1x6
the weight felt weird because it was so light, but my muscles wouldn't push. like being a newbie again

downward cable flies
4x8

cable shoulder complex - 2 sets each
straight bar front raise- 8 reps
cable lateral raises- 10 reps
DB reverse flies- 12 reps

Shoulders, tri's and a jog

2010-01-14T16:10:00.003-05:00

after legs yesterday I woke up with a knot in my groin... not guna set any records today on cardio.

Seated barbell shoulder press
135x12
185x6
235
1x6
1x3
225 1x6 then 135 1x12

DB side raises
30's 1x10
35's 1x8
40's 1x8

*supersetted with
Cable straight bar front raises - leaned against machine to take out any upper-body rocking
80 1x12
90 1x10
100 1x6

face pulls
140 1x12
130 1x12
120 1x12

*supersetted with
rope tricep pushdown
140 1x15
130 1x15
120 1x15

narrow grip bench
135 1x12
225 2x8

foam rolled quads, glute medius, IT band, adductors, groin, upper and lower back

Jog
5 minutes at 6.5mph
5 minutes at 6mph
3 minute walk at 3.5mph at 7% incline
7 minutes at 6mph
2 minute walk at 3mph at 9% incline

i felt bad for the treadmill, 233 was thudd'n on it

barbell shrugs
225 1x12
315 1x15

static stretched, straight leg stretches weren't too bad, but squat stretch made me feel my leg fatigue. good day, not great

deadlift'n 1/11/10

2010-01-11T14:39:00.003-05:00

Deadlift day- went ahead and decided after my warm up that i was going to max today... just curious and felt good

step overs and unders
foam roll glutes, hip flexors, and back
cossacks

135 2x10
225 1x10
315 1x6
365 1x6
405 1x3 strapped
425 1x3 strapped
445 1x3 chalked
465 1x1 chalked and belt
485 1x1 ---> PR for me... chalked and belt

got encouragement/competition from training partner danny amon to not use wimp straps

goal is to be in mid 500's by end of year... i'll get it

supinated barbell rows
185x10
225 3x8

pullups 4x AMAP

pull-throughs 2x8
1x6

Average Broz gym--- heard of it?

2010-01-11T09:09:00.002-05:00

Have you heard of Average Broz gym?

You may have seen some of their videos on youtube or read this article a couple years back. They have some of the strongest athletes and have me pumped to see them in the 2012 olympics. check out some of their videos, give them some support. Check them out:

Shoulders and Traps- 1.7.10

2010-01-07T17:24:00.002-05:00

Seated shoulder press
135x12
185x6
*230 1x6,1x5
225 1x6,1x5
*215 1x8

superset above with * with standing shoulder press 95lbs
after each of 2 sets of 230 2x8
after set of 215 1x10

Superset 2
cable side lateral- I use a velcro wrist band sometimes to really target the medial deltoid, i feel a difference when taking out the wrist joint
60 1x10
70 3x8

DB rear raises, bent over
1x25's
3x30's

rest-pause machine shoulder press- these were terrible
3 sets of 7 reps, 10 breaths rest, try for 7 reps, 10 breaths rest, try for 7 reps

Superset 3
seated DB lateral raises
3x12 with 30's

standing lateral raises- went really heavy and did half reps to maximally contract the delts with strict form

trap work *no straps
barbell shrugs
*135x12
*225x8
*275x6
*315 2x6
*315 1x10 faster
365 1x6

Back and Biceps-1/6/10

2010-01-07T09:01:00.002-05:00

beat up my back with luke and jake beggs yesterday

chinups 5x as many as possible with BW

DB row 4x6
1st set 95 with one 20 lb chain
2nd-3rd set 95lbs DB with two 20 lb chains
4th set same DB with one 20 lb chain for 15 each side

neutral grip pulldowns 5x6
fifth set was actually 6,6,6 using rest pause

tbar row with 8 25's to increase range of motion at the top
4x6

Superset 1
Face pulls 3x12
Preacher curl 90lbs 3x8

palm up DB curls 3x8- dave tate style

Leg Day- 1/5/10

2010-01-05T17:35:00.005-05:00

Man, that is weird typing "10" in the year spot of the date...

For leg day had two real solid partners, Luke Beggs and Matt Cook. When I train legs, even on your most motivated day, you at least need a spotter/ some one to yell at you.

Warm-up
leg extensions 4x12 pretty light weight
leg curls 3x15 just getting the blood flowing

dynamic warm up
over unders
bw squats
chest stretch- torn up from yesterday, too tight a chest won't let me get under the bar like i want to

back squat
45x a lot
135x12
225x 10
315x3
365x6
385x6
405x6

RDLs
225 x8
245 x8
265 2x8

1-legged leg press
3 plates each side 2x8 each side
4 plates each side 1x6 each side

superset leg extensions (3x12) and leg curls (2x10)

machine calf raises 5x6-12 increasing weight=less reps

Look'n back... what would you see?

2010-01-03T22:48:00.002-05:00

I saw this video...

If some one took a video of all you did last year, would it be worth watching? Who would you let watch it with you? Would any of it be embarassing? motivating? jaw-dropping?

Going through the motions of a routine day is monotonous and isn't really living. It's already January 3, I know you have the focus to be working on your goals that you want to achieve, but what will your video show in December.

Seated Shoulder Press... prove'n the haters wrong

2010-01-01T01:07:00.002-05:00

first set of four sets, going for 6 reps. seems fresh bc it was the first set

Sunday night strength session: Back and Biceps

2009-12-27T22:22:00.002-05:00

If you have the opportunity to lift in a gym by yourself, or maybe with just one other person... it is an unbeatable way to focus. Headphones in and the door locked behind me. I didn't have to rush to get anywhere, and had no one to go off on a tangent about any subject. Work done is below:

Pullups
4x10

Lat pulldown
3x12---> warmup
5x 6

1-arm rows
2x8
4x6

t bar rows
4x6

straight bar pulldowns
4x12

barbell curl
4x6

supinated DB curl
4x10

1-arm preacher curls
3x12

i have tiny hamstrings
leg curl
6x12

face pulls
3x12

standing EZ bar curl
3x10

Leg Day before the holidays

2009-12-23T10:27:00.004-05:00

Got some new CDs for Christmas... working out to music helps me bust get to new levels.

Planned workout for today before I head to Louisville for a couple days then Georgetown.

Back squat
135 x12
185 x10
225 x8
275 x8
315 x3
365 x6
405 2x6

front squat
225 x8
265 2x8

RDLs
275 3x12

leg ext and leg curl= as many as possible with stack on machine, superset 4 sets with no rest

say what you want but these guys have mastered their craft (sing'n and make'n the beat)...

shouldn't you? if you are going to train, train right

One of the few...

2009-12-19T13:19:00.004-05:00

I had some one limp up to me yesterday saying that she really hit her legs hard. She got pissed and decided to kill her legs. I would recommend more stretching, some type of post-workout supp or meal, BUT mostly to hit legs like that every time. You have to push through your pain threshold and sprint through your comfort zone to get results that make heads turn.

If you want to be mediocre or average at everything you are in the wrong hobby. I wouldn't want to work out with somebody settling for anything less than what they can achieve next.

You best believe when other people are watching tv, eating pie, dreading their upcoming weak attempt at a new years resolution, I am already in the gym working toward something great. hope you are too

Project Hyperplasia: Results are in

2009-12-16T10:24:00.003-05:00

So for the passed 14 days I have been wearing a 37.6lb weighted vest every waking moment. I recorded body weight, body fat percentage, and some circumference measurements-- shoulder, chest, waist at umbillicus, hips, thigh at 4 inches above proximal patella, thigh at 7 inches above proximal patella, and calf. You can see my pre-study measurements here.

Post-study measurements:
Body weight 233lbs
Bodyfat percent 18.1%
Shoulders 52in
Chest 47.5in
Waist 39in
Hips 46.75in
Thigh 4in above 22in
Thigh 7in above 26in
Calf 16in

Thanks to Jake Beggs for the measurements.

Results:
Body weight +5.6lbs
Bodyfat percent -0.3%
Shoulders -1in
Chest +0.5in
Waist -0.5in
Hips +0.25in
Thigh 4in above No change
Thigh 7in above No change
Calf No change

Evaluation:
Obviously I am a little disappointed in no change in three categories.... well, pretty much no change at all aside from weight gain. I am encouraged that my weight went up almost 6lbs yet there was a slight decrease in body fat %. Call them what you want, the rest of the measurements were so close I am going to call them insignificant. With as much cramping as my calf muscles had nightly and how tight my quads were I was hoping for some type of increase, but you can't say I didn't try... wearing a 37.6lb vest (around 16% of my body weight) felt like enough weight to stimulate growth, but maybe the amount wasn't high enough.

Observations:

I got more strange looks than usual
I am ridiculously slow with an extra 40lbs on my frame
I got some respect from people that didn't expect me to actually wear the vest that long
I got to show people that I am very interested in trying anything to find out more about fitness, exercise, and health
A 40lb denim vest is an excellent conversation starter
I was thirsty all of the time while wearing the vest. On average I took in around 200oz of fluid a day.
I didn't feel like I was increasing my caloric intake very much throughout the last two weeks
If you have bad posture, I wouldn't recommend trying this out. Adding weight to a poorly supported structure is going to cause injury
Wearing the vest made me stretch more after working out
I know I can deadlift more than 425 because I did a set of six while wearing the vest
I am curious to see what my weight does now that I magically lost 40 lbs

My body weight went up with little change in body fat percentage, my squat is up 20lbs, and I was able to take the study all the way through. I don't know what project is next yet, but I'm sure it going to be solid.

Please let me know any and all comments below

The Goose Bump Phenomena

2009-12-15T09:08:00.004-05:00

You ever lift and a song comes on that literally gives you the goose bumps? It's like a jolt of energy that makes you feel like you can pick up any weight and toss it around for reps.

Or you feel like your caffeine "kicks in" and you throw the headphones in and go into another world?

I have termed this feeling as the goose bump lift. You are feeling good with any and all numbers, your program, and you laugh when you hear about the thought of some people hitting a plateau... plateau??? what is that?

Have you felt like this lately? I am all for pushing through the pain and working hard, but have you worked hard and felt euphoric simultaneously anytime recently? If day in and day out you limp through a workout, have the same ol' playlist of bon jovi and smashing pumpkins, realize you are talking more than working out... maybe it is time for a change in attitude. You are probably getting worse physically as well.

It's hard to get motivated to lose weight and/or increase strength when your workout becomes routine.

Yes, you should have a time slot for your workout in your day.
Yes, you should have a plan once you get to the gym.
BUT you should not let your workout become the same old thing week after week.

Some workout refreshers:

Go at a different time so you can cut down on the idle talking that diminishes how much you get done in the gym
Delete every song on your mp3 player and load a new play list. I like http://www.pandora.com/ for new ideas of songs.
Old workout partner more of a anchor than a motor? Find some one new that actually wants to go to the gym.

Strive for the goose bump lift.... if your body doesn't want to be in the gym, you probably won't go.

Project Hyperplasia: Day 6

2009-12-08T08:58:00.002-05:00

For those of you who don't know anything about my current guinea pig experiment, you can catch up here. Basically, I am wearing a 37.6-ish lb weighted vest all day, every day for 14 straight days. I took some basic measurements and I really just want to see what happens. I have guesses, but nothing is better than actually doing it and documenting the results.

Here are some things I have noticed almost half-way through my experiment:

I get a ton of weird looks... more than I did before at least. I need to get a black shirt with RESEARCH SUBJECT on the front.
I have never been more tired before I go to bed at night...carrying around an extra 40 lbs is whoop'n me.
Simple tasks- getting out of a car, picking weights up in the gym, showing clients exercises- are a lot more difficult to do since I have increased my torso's girth.
I have gained some respect from my staff by doing what I say I am going to do. I don't think any of them believed I would actually wear this vest for two weeks. Sometimes talk is cheap, you gotta do something.
I am thirsty ALL THE TIME while I have been doing this experiment. I am downing close to 225 oz a day of mostly water.
Since I am using a weighted vest, my deadlift form has actually improved... now you may ask,"Wait, you are deadlifting wearing a 40lb vest so how has your form has improved?" The vest keeps me aware of when my hips rise before/faster than my shoulders because I feel the sandbags on my back lay against me. I hit 425 for my last set of 6 last Friday... no belt, no straps... just a weighted vest.

Let me know what you think or any questions or comments you have below.

TRAIN HARD

Shoulders and Triceps

2009-12-03T16:55:00.001-05:00

Barbell shoulder press
135x6
185x6
220x 6,6,4
210x 6

Cable lateral raises
50 2x10
55 1x10
Lying Incline Rear Raises
20's 3x10

Machine Shoulder Press
162.5 2x8
175 2x8

Straight Bar front raise
80 1x10
100 2x6
90 1x6

Isometric Cable Cross- video below- low quality, with phone
2x55lbs each for 20 seconds

Project Hyperplasia: Pre-study measurements

2009-12-03T09:47:00.002-05:00

Measured at 9:30am pre-lift
Bodyweight: 227.4
Omron Body fat percentage: 18.4%
Circumference measurements
-Shoulders=53 in
-Chest= 47 in
-Umbillicus= 39.5 in
-Hips= 46.5 in
-Thigh 4 inches up from proximal patella= 22 in
-Thigh 7 inches up from proximal patella= 26 in
- Calf= 16 in

Throwing the weighted vest on. Thanks to Chance Cianciola for the measurements.

Project Hyperplasia

2009-12-02T13:28:00.003-05:00

Hyperplasia of the skeletal muscle is the body's muscle fiber's satellite cells proliferating and splitting the muscle fibers to make new ones, thus adding to cross-sectional area and possible force production. Several studies were pulled together here. For the next two weeks I am going to wear a 37.6lb weighted vest (homemade with denim!) every waking second aside from the shower. I posted a picture of the vest below... it is a must see for sure. Thanks fo Alex Mitchell for the donation of the vest to the Underground Fitness Center. I will also post bodyweight, body fat %, and an assortment of circumference measurements. The measurements will have to wait until the morning!

I, of course, will not actually be able to measure or gauge whether hyperplasia actually occurs, because I would have to take a muscle biopsy (don't have the equipment) or kill myself and have all muscle fibers counted (not for that). On the muscle biopsy option, I would have to weight only one side of myself and since I err on the side of balanced strength, I am not going to do that either.

You know, something to do since I am bored. I'll let you know how it goes. Any comments or questions, throw them in the comment section.

GET HUGE

Guidance without Crushing Dreams

2009-12-01T13:07:00.003-05:00

A guy at my gym mentioned wanting help with a mass building program that he would start in a couple weeks. Of course, this is as close to ecstatic as I can get so I am pumped to write this program and help him along the way.

One huge problem: him and his lifting partner are going to need to leave their egos at the door. Their squat depth is beyond questionable. Any pressing movement is accompained by the one that isn't lifting grabbing the bar "but not helping" through an entire set of six reps. They were doing weighted pullups with assistance yesterday... you read right, they added weight to their body for pullups but then had their partner assist by lifting their feet... which takes the total weight lifted down. Why not just do pullups without extra weight???

In the attempt to get huge, these guys are going to have the same problem that a lot of guys have... too consumed with the poundage on the bar instead of moving a weight through a full range of motion to get the most muscular benefit possible. I have to bring this up before they begin on my program because when I write a program, I expect to see results.

However, if these guys keep half-repping workouts they are going to be left small, injured, and frustrated. I want to help them... getting stronger and adding on muscle mass is physiologically one of the most inspiring, rewarding things a person can do for themselves, but it has to be done right.

huge guy from animalpak.com

Thanksgiving- some thoughts to chew on

2009-11-23T11:55:00.005-05:00

The more fat a meat has, the better natural flavoring it has, right? That is why deer meat needs a lot of seasoning and can be pretty tough most of the time... it is a very lean meat.

Where am I going with this? If some ridiculously diesel cannibal overpowered me and cooked me, I would want to be the toughest, most-meaty meal he/she ever had. I wouldn't want to be a squishy, enjoyable dinner. I would want him/her to have to use all kinds of ketchup, seasoning, and milk to get me down.

On what I am eating for Turkey day:

I am going to focus on meat and veggies... I can get all of those carbs every other day. If you eat a ton of carbs AND desert, well, any gains you made the last couple weeks you just flushed out with your mass overeating. I am not going to quote a study, but I guarrantee people eat more when they are around other people overeating... large family dinner anyone?

Enjoy yourself, but don't hate yourself the next day.

Make time to workout, even if it is a bunch of sprints early one morning before a shower, do something. Don't use a holiday weekend as an excuse to be another sedentary American.

Today's workout:

incline bench press

flat cable flies

DB shoulder press

straight arm front raises SS with cable lateral raises

dips, pushups, and pushdowns

I'll let you know weights, sets, and reps afterwards

Chew on that

New Energy Drink?

2009-11-20T09:11:00.001-05:00

As I was dirnking my Rip It energy drink last night before working, my buddy pulled up this energy drink spoof video... hilarious

Have a good weekend

STTB.com thanks

2009-11-19T17:26:00.005-05:00

Thanks to Scott Bird and every one that came out to talk squat on last night's twitter chat. You can find a recap here. Check out the forums at http://www.straighttothebar.com/ , there are tons of videos, articles, and topics that you can learn from and comment about.

My workout today:
warm up
DB shoulder press
*only set standing 65's x 10
90's x 6
95's 2x6

superset 1
lateral cable raise 40 2x12 50 3x 12 60 2x6
straight bar front raise 80 6x8

superset 2
face pulls 140 2x12 130 2x12
rope tricep pushdown (easy on cable) 120 4x12

superset 3
bodyweight dips 3x12
straight bar pushdowns 75 3x12

let me know what you did today in the comments, be easy...
enjoy the weekend.

Realizing you aren't where you think you are...

2009-11-18T11:11:00.002-05:00

I had a true confession by a client yesterday. She said that weighing her in last week was one of the best things we have done recently... and not because she saw some super low number. She was motivated by the number because it wasn't where she thought she should be.

To give you a quick background on this particular doc, she met with me last fall and spring semester and got down to 132lbs for a vacation trip she was taking. She was very pleased with how she looked, felt, and how her clothes fit. Between my transition to a full-time job from full-time grad student she worked with another trainer this past summer. She also got into a rut of poor eating habits and a skewed view of her actual weight, mostly from never weighing in.

I wanted her at a certain weight that I know is possible since it is just three pounds less than the previous weight we got her to in the spring. She was squeemish about weighing in. The entire previous month she had gone on trips on weekends and would come to me Monday morning with so-so nutrition stories so I pushed for it and got her on the scale. She was 8 pounds heavier than she had perceived herself to weigh.

At first there was disbelief.
"Is that scale right?" Yes, I calibrated it this summer.

"I don't feel like (insert weight here)." But then came true motivation: Knowing exactly where you are so you can properly go to where you wish to go. She told me after that weekend that she was very strict with her diet and cardio and even thoughing weighing in for her "sucked," as she put it, it was a true marker of exactly where she is.

Now, I am also not for obsessive scale stalking, because weight it just a number in a lot of cases. I would never recommend some one to weigh in more than one every two weeks. You need to stay focused, eat right, be held accountable, and train hard. Everything else will fall into place and you will be knocked out of any rut that you might have fallen into.

Randomness Updates

2009-11-17T14:18:00.006-05:00

Some updates to read while you listen to this song:

Congrats to Luke Beggs on his second place finish in the novice middleweight class at the kentucky muscle extravangaza this past Saturday in Louisville. He looked freaky lean to say the least
Congrats to his little brother, Jake Beggs, who got his second first place finish in a month in the teen division. (Freak in the middle).

All of the guys that have competed recently are now in the off-season so I am looking forward to seeing their ridiculous strength gains.

3. I am going to be the guest speaker on Scott Bird's twitter chat this week. We are going to focus on "Fixing your Squat," check out more details at http://twurl.nl/1p4y18 and also check out Scott's website http://www.straighttothebar.com/ , there are a ton of forums and articles to read up on. If you are on twitter, my name is StayKYStrong and you can include #sbgym in your tweets to participate.

4. I am going to do an experiment for the first two weeks of December... We have a weighted vest here... weighs about 40lbs... and I am going to wear it for two weeks straight, any wear I go, aside from the shower and sleep. This will automatically make my bodyweight 260ish pounds and will constantly load my body, hopefully causing hypertrophy.

I got the idea from the avian muscle study that hypothesized hyperplasia of skeletal muscle(growth of muscle fibers) is possible. For those unfamiliar, in this study researchers strapped weight on one of a bird's wings for consecutive weeks and then examined muscle fiber number afterwards. Now there are obvious red flags in that the aformentioned study:

-They examined avian muscle, which is different than human muscle

- the reserachers killed the bird and counted muscle fiber number and compared it to the other wing. I will not be commiting suicide after the two weeks in which I wear the vest.

-There will be no way to prove hyperplasia with this, but I will be taking bodyweight, circumference measurements, and body fat percent measurements before and after. I will also have another gym employee participating in the two weeks prior to see his results. This is what I think of when I am bored.

I will definitely tell you all about any and all results.

Let me know any comments in the the comment section, talk at ya later.

Exercises I don't like... Vol 1

2009-11-12T12:23:00.002-05:00

I am going to try to have one of these a month and am open to any suggestions of exercises at any time. I have told my personal training staff that if they ever read, see, hear about, or make up in their mind a "new" exercise, we can go over it and I would tell them if I thought it was worth anything or not. I will be watching for and going over exercises that I don't like and my reasons... rarely will I ever not like an exercise without any reason whatsoever... take from it what you want.

Behind the Neck Shoulder Press (BNSP)
This exercise is pretty popular in bodybuilding pics and magazines. You almost always see a huge guy with all kinds of vascularity in his shoulders pushing heavy weight from behind his neck to above his head. I realize these guys have diesel shoulders that make doorways always look too narrow.
BUT if you want to build up your shoulders, you need to focus on barbell shoulder press (in front of your face), dumbell shoulder press, straight arms raises, arnold press, and hit your other pressing movements, like those that involve your chest, hard. I am against BNSP because it is not a natural range of motion for the body to bring heavy weight behind the head while not keeping a neutral spine (i.e. ducking your head).

For beginners that have a low sense of proprioception (knowing what position your body is in without having to look and see it), moving a loaded barbell behind their head adds a huge risk to having them drill their cervical spine with the bar. Even with an experienced lifter, if you are pushing with all you have and miss a barbell shoulder press in front of your face (assuming your spotter blows), you can bring it down to your chest or rest it on your anterior delts like a front squat. If you miss a rep on BNSP and your spotter blows you aren't going to be able to sit far enough up fast enough to let it land on your traps like a back squat... the weight it going to hit your neck!

There are a ton of other shoulder exercises to hit that will give you the same gerthiness (said like EARTH-iness but with a GUH) and turn those shoulders into boulders without the risk of injury to your spine. Let me know what you think in the comments and go get huge(r).

There are times to ask questions, and times to SHUT UP AND TRAIN!!!!!!!!!!!!!

2009-11-09T15:32:00.003-05:00

In the fitness/health and wellness field you constantly have to stay aware because there is all kinds of research going on. I consistently read at least 10 blogs daily and follow their important links to others. I check articles through twitter, check out new video ideas on youtube, email knowledgeable people with questions.... sometimes I get answers and sometimes i just ask someone else.

I never want to be a fitness professional left in the dark or has to say, "oh, I don't kow about that" very often.

I have a staff member that asks a lot of questions about lifting, technique, methods, everything... and I love it that my mind can constantly be tested. I also try not to waste time with a onslaught of compliments and try to get straight to the point with any one I talk to... people are busy.

there are also time to crank up the ipod and move weight around. So what, you were going for 6 reps, if it is your last set go until you can't anymore. You need that animal mentality to destroy something.

As I finish my day I know that I literally attacked my lift today. Those blocks of weight, round or rectangular, test me to my limit. It is the best love-hate relationship to have. You hate the weight until you can't move it any more and then you love the weight for making you stronger.

Stuff that crossed my mind during deadlift

2009-10-28T19:29:00.002-04:00

I get all kinds of thoughts across my mind during deadlift.... here is some stuff that hit me today, relevant or not

1) You should deadlift without a belt and straps every once in a while. Get your man grip up, you know? I did four sets today without straps today and it actually let me slow down some and really focus on my form. You also have to leave your ego at the door because you can do more weight with straps. I didn't use a belt today, but kept my form strict to really work my core. Unequipped lifting has its benefits

2) While talking about deadlift and not using straps, I also used an alternate grip. I tried it both ways (ha); the first set of 6 I used a left over and right under hand grip and the second set I reversed the grip. I used an overhand grip on all warm-up sets

3)you should never talk to another man that you don't know in the bathroom

4)on that note, people that get stage fright make me laugh

5) high testosterone should be wanted by all

6) force yourself to grow... don't say," i've tried everything" bc you haven't. Hamstrings too small? deads, RDLS, eccentric leg curls, leg presses with a high foot placement... do it all and do them all to failure. quit cutting your leg workouts short! get a solid recovery shake and stretch with foam rolling afterwards. Stay active the next day to prevent stiffness and lessen soreness.

have a great Wednesday

Check this kid out!

2009-10-27T22:23:00.003-04:00

While I don't agree with weight training at such a young age, the gymnastic and core strength of this five year old is ridiculous.

I love his intensity too

How do you approach your workout?

2009-10-27T22:12:00.002-04:00

Do you approach your workout as another thing on your to do list?

Do you talk more than put in work? Should your workouts be called talk shows?

Do you just hope that the workout ends?

Do you break a sweat at all? Are you sore the next day?

What is your purpose? Do you wish to do the absolute minimum to "get by?" WHY don't you put all you have into your workouts? GEt a plan, have some one write you one, EMAIL ME and i'll write you a workout plan, get started do something......... if you just go through the motions you will waste your time staying the same...

NPC Bodybuilding, figure, and bikini championship - Straight to the Bar

2009-10-23T11:58:00.001-04:00

NPC Bodybuilding, figure, and bikini championship - Straight to the Bar: This saturday I am going to Tricky Jackson's NPC qualifying show in Lexington, KY.

I have four employees and a gym member competing so you can bet that I am going to be causing a scene with noise when they strut out on stage. These five guys have been going strong with diet and even stronger with their workouts... For a group of guys that actually like having size and strength, cutting down can cause a lot of mental frustration.

Also, since their bodyweights are dropping, as is some of their strength. Their goals consist of maintaining size and strength through this weekend in an attempt to be as proportionally muscular while still as lean as possible. I saw two of them today and right now they are focused on no injuries and cutting water weight out, prejudging is tomorrow morning at 11am. I hope they hit the weight that they are shooting for.

After the show tomorrow, three of them are competing in the Kentucky muscle show in Louisville in three weeks and two of them are going into their off-season program of large amounts of clean food and gaining mass. The three competing twice in a months time will get as much learning experience tomorrow as far as posing and seeing what they can drop their weights to.

I am excited to see their dedication under the big stage lights, both tomorrow at Tricky's competition and when they get back in the gym to push weight around.

2009 NPC Bluegrass Bodybuilding, Figure, and Bikini Championships

2009-10-20T12:06:00.007-04:00

Tricky Jackson, an IFBB Pro Bodybuilder, is putting on a bodybuilder, figure, and bikini competition this Saturday, October 24th, at Lexington's Thoroughbred center, you can find any and all information at http://www.trickyjackson.com/npc-bluegrass-bodybuilding/index.html .

The prejudging is at 11am and the night show starts at 7pm!!! I have four employees that are competing---- Come yell at Luke Beggs, Jake Beggs, Jantzen O'Neal, and Clay Brady. We also have a gym member, Brett Borders, that is competing so come shout at him too. I'm going to be there going crazy with a couple of buddies to support these dedicated dudes

I'm definitely going to get me a shirt!!

Come check out Tricky's Show!!! Students: entrance to the night show is only $15 with a student ID!!!

and support the Underground Fitness Center employees!!!!!!!!!!!

Deadlift and PT eval with Nic Norwood

2009-10-19T14:31:00.005-04:00

I put my personal trainers through semesterly evaluations on approach, exercises selection, demonstration, programming, etc. Today I was able to work with Nic Norwood, who has set 6 national records, 4 still standing, through USAPL and has competed in 7 national competitions. He was able to help me some with my deadlift form, and given his experience, a great source for info.

Being such an accomplished powerlifter, I was expecting to deadlift with him... so I wore my dealift'n shoes

Some highlites from the session were:

1) Be patient with the pull. It isn't like squat where you can go in there and zip through it. You have to set up and drive at the right time.

2) Shoulders and head up first

3) Release your grip with one hand once the weight is on the floor after each rep to make sure you aren't bouncing the weight

Excellent pointers... I also got another cue from a video I watched this weekend... make sure your shoulders start in front of the bar when the weight is on the floor.... it really helped me get in the correct position.

T-nation also did an article with Andy Bolton http://bit.ly/43Ojdk who has pulled over 1000lbs TWICE... 1003 and 1008lbs... completely inhuman. I listened to Alwyn Cosgrove's interview with Mike Boyle (http://bit.ly/RVBGn) about the state of the fitness industry and something that stuck out was to "the essence of getting better is to be around people better than yourself."

Of course I would listen when these three individuals either spoke with me or wrote an article... it would be crazy not to. I'm going to get stronger, what are you going to do???

Lift for you

2009-10-09T15:40:00.002-04:00

As I was in between sets on flat bench today, sweating, it hit me. I lift for me. I don't lift to beat Bill Bench or Scott Squat. Right now, I could honestly care less what they hit on anything. I don't care what they weigh, what they can push, what they can pull.

I am lifting to get better than I was before. I have been on a self-improvement project the last three weeks. I wanted to fix my shoulder problem (pressure building up on heavy bench and shoulder press). I decided to set a barbell next to my desk and stretch whenever I thought about it. I also took chest and shoulders presses down to once a week each ( I still completed straight arm lifts for shoulders and flying movements for chest).

Flat bench today was painless and I am optimistic about getting 295 for 6, 5, 4. I told myself three weeks ago that I would hit back twice a week and streetch my shoulders out for five weeks and I will stick to that.

Why lift if you don't want to improve? Why do something with less than total effort?

Before my last set I couldn't have cared less about anything else but pushing as hard and fast as I could. I set a goal to help my shoulder problem and approached it with a program that I thought would have a good chance at working and it has so far been helpful.

I lift for me. I sweat for me. I push myself for me. I get better for me. What are you doing for you?

Crippling Leg workout

2009-10-08T13:21:00.002-04:00

One of my staff members came up to me today and wanted a new leg workout, said he was tired of being bored. I gave him the following program for the day:

Superset 1 -4 times through
A) Quad glute squat on smith machine- feet awkwardly out in front of you so if the bar moved, you would fall. normal bar position, drop your butt and keep your hips back at the bottom of the range of motion and explode up. the smith machine keeps the movement of the weight fertical and make sure your spine stays perpendicular to the floor. I told him to focus driving through his heels, and to complete 2x15, 2x12
B) Leg extension- 4x10
Rest period before repeating superset 1 is 60 seconds

Superset 2 - 4 times through
A) Leg curl- Bring the weight up with both legs (flex the knee joint) and slowly resist the weight with one leg on the way down. Repeat but lower with the other leg and do each leg 6 times. then do the same weight 6 more times with both legs.
B) Stability ball leg curl- 4x10

Superset 3 - 4 times through
A) One-legged leg press- 4x12 each leg
B) Barbell Hip thrusts- Seen in this article at the bottom of the page

Know that I would never recommend soley performing smith machine squats, there is a huge advantage to using a free weight bar in that you involve a lot more stabilization and core muscles that aren't needed as much with a smith machine. I advised him to use the smith machine to really focus on his quads.

Importance of Busting Through Plateaus

2009-10-06T13:13:00.003-04:00

You can't progress without getting stronger, faster, leaner, more muscular... essentially, you don't make any gains if you don't get better. A lot of people have been coming up to me and sending me emails about how to break through their plateaus that they have ran into. This is a physical and mental roadblock on some exercises for a lot of people.

I have even seen people build up to their plateau weight several times in a semester and instead of brainstorming ways to blow past it, they let that muscle group drop off of their workout for a little while out of frustration in what they think is a concrete ceiling... "Man, I just can't push past 225 on bench"... Rob, my squat only gets up to 315 and then stalls"

calling them out... BS

If they want to continue in the cyclic pattern of adequacy, fine by me. If you don’t mind staying at the same level or you aren’t consistent in any of your workout -- i.e. one workout a month this month and then three weeks straight at 4 times a week and repeat—try crossfit, I hear it’s great. But if they want help pushing through it so they can actually push toward a new goal, a new challenge, more weight on the bar, they need to bust out a notepad and listen.

The property of overload states that you need to do more weight, reps, sets, and/or volume to put additional strain on your body to cause it (or force it, if you like that better) to adapt and GROW. In order to have progression in your workouts you must always be trying to overload your neuromuscular system.

I blogged briefly on breaking plateaus before here, but now I'll give you some new ideas.

Drop Sets

You can try drop sets. On your last set you are going to hit it for as many reps as you can and then drop it to a lower weight and repeat. Before starting tell your lifting partner what weight to drop to after your set is over to minimize time between sets. So if you were doing 225, you should put a 45, 25, and two tens on each side so you could hit 225 and then drop to 185… dropping from 225 to 135 would be too much of a drop to make because you would easily get 10-15 reps at 135 if you were shooting for 225 for 6 or less.

Rest-Pause

You can also try the Rest–Pause technique. This training technique allows you to get more reps with a higher weight than you would usually be able to get. No magic supplement, no gear, no extra lifting equipment is needed… just you, your balls, and a stop watch or clock. You pick a weight that you have been stuck doing 6 reps for (insert time period here). You complete just three reps and rack it. Start your stop watch and wait 20 seconds. Repeat three reps. Wait 20 seconds. Try to get another three reps.

I did this a couple of weeks ago on deadlift and ended up getting 9 reps on a weight that in a normal set I would have only been able to get to around six reps. I also felt like I was going to puke after it. IF you are doing deadlift and have straps on, don’t unwrap bc that will add time between sets which isn’t the point. You want 15-20 seconds between sets, but not one minute... one minute would be almost before another set. You are playing to the advantage of your ATP-CP system. This system is responsible for producing explosive power and energy from your muscles for activity lasting less than thirty seconds... ATP (adenosine triphosphate) is also replenished very quickly so you are allowing your muscles to partially replenish their ATP supply to get another three reps... or one or two reps.

Go out and bust through a plateau…. Or stay the same. You really just have those two options.

A TRUE Genetic Freak

2009-09-28T14:53:00.002-04:00

The article is a couple months old, but mind-blowing to say the least.

Check him out, the human version of the Blue cattle from Bigger, Stronger, Faster

Being Better than I was Yesterday

2009-09-22T09:12:00.003-04:00

There are always ways to improve yourself and/or better your knowledge on improving your health, strength, stamina, and overall felling of self-worth. You know, things like actually sticking to a workout, better technique, more knowledge of proper diet, using that diet as your meal plan, lowering your cholesterol, losing fat, gaining strength, completing your first 5k, competing in a body building competition, etc.

I am not exception to striving to be better physically and mentally. For about the last month I have noticed pressure in my shoulder on heavy bench and shoulder presses. In an attempt to alleviate this pressure I have been stretching on my own and with my graduate assistant in charge of group fitness as well as hitting back twice a week to really improve its strength. Increasing the strength of my lats, rhomboids, and rear delts should help build a better balance between my upper body push (chest and shoulder) and pull (back).

I was actually talking about this earlier with Danny Amon because he is having a similar problem with his shoulders. The explanation in talking with him was that what I work out with on my flat bench (300) is a lot less than what I barbell row (225) with strict form. Now I realize barbell row is supported by your low back and bench press you are able to utilize a bench, but nonetheless there is an imbalance present.

I am going to hit the following split (this is quoted from an email I sent my 2-year training partner who has moved back to Louisville) for the next five weeks and I will blog about the results after this time period is completed for this microcycle:

“Mon- back, bis, auxiliary legs - ext, leg curl, one legged RDLS
tues- chest, shoulders, tris
Wed-legs
thurs- monday's workout minus aux legs

my back exercise pool consists of barbell row, db row, seated row, t bar row, and one arm variations. i will alternate weeks hitting heavy chest then heavy shoulder press. i will be doing 4-6 sets of 6 reps, since my goal is increased back strength and not necessarily size.
mons legs will be high rep, whereas wed legs is more standard low rep, puke in a bucket lifting. and more structural lifts wed”

What are some things you could and can work on in the next five weeks? Let me know in the comments.

Also, if you need a little motivation check this training log out:
http://www.elitefts.com/view/?tl=104449

Weekend Reading and motivation from an Elite FTS athlete

2009-09-18T09:47:00.007-04:00

I have a list of blogs that I read through as part of my normal routine in the morning. One that caught my attention was Robert dos Remedios' blog about the biggest loser, which I had watched last season when I could catch it... or better put, when it caught me. It's like deal or no deal or a car accident, once you see it you have to watch it. Besides hating the way they ridiculed the people participating in the show, I also was amazed at the harmful anatomical positions the "trainers" put their clients in... step ups with more than body weight letting the knee bend to much less than 90 degrees, the "carry the other huge person up mt everest," teaching calorie restriction instead of clean food options, etc. I actually went to NBC's website to write them a letter about what their show portrays every trainer to be nuts and how NOT to lose weight and keep it off and I found this comment:

"Finally, NBC cannot accept, consider or pay for any unsolicited creative ideas or materials. If you send something anyway, you waive any claims with respect to your submission. So why send it?"

That just says to me we think we know what we are doing.... so don't give us any advice.

Also, they immediately kick people off after the first week... a show truly interested in helping people lose weight wouldn't immediately kick some one's hopes to the curb. I understand there has to be a game aspect but let them all be on the ranch for three weeks and then see who has lost the most weight. Just ideas NBC, just ideas.

One a completely different topic...
I shouldn't be surprised at the 10 guys I have met while running the Underground that do not lift their lower body.... but I am. I gotten some of the following excuses:
"Man... I did those in high school screw that"
You were in better shape in high school bud
"I don't want to bulk up"
Find a brain

and my most recent favorite from a guy who only did calves for lower body, who really thought he had a good reason...
"Honestly, you can't see them when I have shorts on... but you gotta have calves... girls love claves"
I asked him what he would do if they asked to see his quads and he had no answer...

Well for all of those guys and any one else reading this blog, check "THE MINX" out below for some extra motivation to actually lift all of your leg muscles:

LEG DAY

2009-09-16T15:12:00.003-04:00

Today was leg day... here is the pain I got to experience:
Back Squat
135x10
225x8
275x 6
315x 2
335x 6
365x 4 ----> my eyes were red from busted capillaries in my eyes, solid
345x 6
315x10 ---> this one made me dizzy, excellent

Leg press
8 plates on each side 1x6
8 plates plus a 25 on each side 2x6

Leg curl---- not your normal leg curl check out set three
150 2x12
125 1x6 On this set you lift the weight to your butt with both legs, drop one leg straight, and fight the weight on the way down. This is different than lowering the weight slowly. If you can slowly lower it then you are in control. Fight the weight on the way down and it will really tear your hamstrings up to get you results. Your one-legged leg curl descent should take around 3 seconds and don't let the weight slam at the bottom, catch it with the other leg that you made straight. Slamming the weight will piss off the guy in charge of the gym and is annoying to me.... it could also crack a plate

I recommend a protein shake or chocolate milk after wards with a good foam roll and stretching session to engorge your hammys with blood for repair.

Try it out and let me know what you think

GOALS GOALS GOALS

2009-09-11T10:44:00.003-04:00

Alright alright alright, I preach about goals... setting them, writing down a descriptive plan on how you are to achieve those goals, and what you should do once said goals ARE attained.

If you don't know where you are going,
you'll end up somewhere else.
- Yogi Berra

You know you need to be realistic. Take sombody that has been working out consistently for two years and is benching 135lbs in January can't realistically set a May goal of 225lbs for sets. Eventually, for sure 225 is a sweet goal, but you have to push yourself yet have an idea of what is conceivable in the amount of time you are considering. Set checkpoints... where you expect to be at certain points and have both long and short term goals.

Writing down your goals keeps you accountable and you also have a visual reminder of what you set out to do. Writing them down should serve as a motivational boost every time you see that sheet of paper. It helps keep you focused on what you set your mind to achieve.

You have heard or maybe even YOU have set a goal, achieved it and became complacent, and then drifted away from it. If your goal was fitness oriented, once you achieved it did you maintain that level of fitness or drop off dramatically. We all have ups and downs but to get your body fat percentage to a certain level while pushing around a certain amount of weight and then letting it drop doesn't make sense.

Why achieve a goal just to have to get back to it at the same time next year? Goals should be progressive... you should constantly be focused on becoming better. Share some of your current fitness goals with me in the comment section!

Stuff Rattling around in my head

2009-09-10T10:03:00.002-04:00

I was in the middle of training yesterday and a guy that usually puts in a mediocre workout once a month came up to me and let me know that he had worked out TWO days in a row.... Instead of giving him a list of sarcastic comments... i encouraged him to keep it up, and then I did too much... I asked him what (muscles) he hit?

"arms"

He immediately saw me reaction of total disappointment wirtten all over my face. To workout so sporatically through a month and expect results with no plan, or in his case a terrible plan, is a giant waste of time. If he is going for fat loss, yet targeting some of the smallest muscle groups in the body, he isn't going to see anything even if he worked out more consistently.

In reaction to my disappointment he could have redeemed himself... you know, I'm about to do some plyos, sled pushes, sledge hammer hits on a tire, sprints.... but he didn't. He made himself look worse

"well, you know, I don't want to build all kinds of muscle.... i just want to lose some gut fat"

I officially have branded this kid worthless. Since building all kinds of muscle is all of the sudden easy, he wants to train arms to lose GUT fat. I just don't see his logic... when he comes around and starts thinking about the movements his body is making and proves to me that he will consistently workout weekly... I'll help him.

Let me know any terrible advice you have heard in the gym in the comment section!

Again... this guy is ridiculous

2009-09-09T13:40:00.002-04:00

I am moving to Latvia

Who does this?

2009-09-03T15:55:00.001-04:00

SO I went to shoot some video today and my camera came on, but the whole screen was white... trashed... so there will be a pause in videos from me. HOWEVER, this is a benefit of youtube so check this sick one-armed snatch out...

Lift'n music, stay dedicated

2009-09-02T19:42:00.003-04:00

perfect mindset song

deadlift'n song

perfect way to finish that last set

Tomorrow's schedule:
work 730-430
sleep
church connect group 630-830pm (www.cpclex.org if you are in lex and curious)
Security at Two keys 945pm-320am Friday

While I'm at work I'm going to hit chest.... intensity is the key... no excuses. My biggest enemy is the guy in the mirror. I will not let up

Ignorance in Health and Wellness- Pregnant Women

2009-08-31T12:06:00.004-04:00

I was able to catch up with a guy I went to undergrad with and is currently finishing his masters. With both of our full time jobs and life, it had been a while since a meeting of the meatheads had happened. One of the many topics we discussed covered people who know nothing about personal training giving PT evaluations, but that individual is a whole other topic.

What I want to focus on is one of the prospective clients that his coworker received... a pregnant woman. Now there is a lot of areas with this particular client that could vary... meaning, the program that is written for this individual would need to be very individualized to what SHE can do without too much fatigue. ***I want to throw out a disclaimer--- I have only trained a handful of pregnant women and all of them were very good at communicating how they felt and my complete focus was maintenance of fitness and health and safety of the child and moms***

My buddy's coworker was supposed to take the client she was given through a workout that should focus on that indiviual's goals while taking into account their present physical condition. So she aced it right???? Let's see a recap of how the workout started...

(No warm-up)
Lat pulldowns- forget the front of the seat pushing on your belly.... ridiculous, oh and thanks for the warm up
Leg Press machine- great, lets put a pregnant women in a supine position and tell her to make sure her knees hit her chest... because that wouldn't cause any undue pressure on JR or cause any unneeded intra-abdominal pressure

Needless to say this "trainer's" workout ended here when a couple graduate assistants started listing the contraindications of just the first two exercises... baffling the "trainer"

Just when it couldn't get any worse .... WRONG, sigh.... a full time staff member (said individual who has no business evaluating any one) defended the "trainer" saying that she had been doing leg press all summer so she thought it would be ok... did I mention moron full time staffer is prego?

If you haven't punched the computer screen yet in rage, I want to recommend that if you or any one you care about is pregnant, please make sure that physical activity is monitored by someone that knows what they are doing. Weights and cardio is fine, if approved by doctor, but you should stay hydrated, never lay on your back, ask your doc questions about heart rate and body temp recommendations to stay under... pregnancy shouldn't stop you from working out, but you should take the basic steps to maintain what you can and grow your baby!

If any one would like help with a workout during pregnancy, email me and we can get you one. Also, check out Cassandra Forsythe's blog

Another week, expect progress

2009-08-30T23:05:00.003-04:00

To some this week may be just the end of August, beginning of September. Another dull, boring, monotonous week of paperwork and tv dinners.

dont be that guy! Get better at something. Lift more weight, try a different exercise, push yourself on the workout plan you have been doing. Make it your goal to get 8 hours sleep every night this week, eat clean, don't eat unneccessary calories. Eat to fuel your day and workouts. Instead of planting yourself in front of the tv for 5 hours after dinner, go for a walk, job, run. use those weights in your basement, garage, back yard...

hey you, remember that new years resolution you "soberly" committed yourself to back in January??? you got toooooo busy right? look at your day, what can you cut out? do you need an hour lunch? workout for 30 minutes of your lunch if you can. 20 Pushups, 10 jump squats, 30 seconds of four point planks... repeat 5 times.

you have heard people say, "if you are going to do something, do it right" why wouldn't you apply that to getting yourself in better shape?

Sick Deadlift from 6 inch pad

2009-08-28T09:36:00.002-04:00

the laugh at the end is the most motivating

Meathead's Dream facility

2009-08-26T21:16:00.002-04:00

Robert Dos Remedios' facility at the College of the Canyons.... wow

2 Clients start back

2009-08-26T20:53:00.002-04:00

Classes at UK started back today, as did two of my former clients. I put them through a dynamic warm up that included a basic squat jump, two core exercises, and mountain climbers. They performed 6 squat jumps, each core exercise for 45 seconds, and thirty seconds of all out mountain climbing action.

One of their goals is to gain some lean muscle tissue and get in better overall physical condition. I put her through the following workout, grouped in supersets:
1. Bulgarian Split Squats 3x12
Weight transfer 3 five pound plates moved back and forth from a plank position for 40 seconds
2. DB chest press 3x10
Dynamic side planks 3x30 seconds
3. Underhand pulldowns 3x8
Russian Twist press with a 25lb plate 3x12
4. DB shoulder press 3x10
Cable Chop 3x10 each side
5. Standing DB row
Plank walk-ups 3x30 seconds

We finished with planks and pushups. This is a simple way to compact as much activity as possible into your clients or your workout. You move directly from the first exercise to the second and repeat twice. You keep your heart rate elevated and it beats the heck out of monotonous treadmill. You also can take advantage of Excess Post-exercise Oxygen Consumption (EPOC), which pretty much can be summed up to burning extra calories after your workout while your body replenishes it's tissues with oxygen, restoring hormone levels, restoring heart rate and respiratory rate to normal, and achieving homeostasis.... all for busting your ass during your workout...

Make your workout work for you! What did you do today for your workout? Let me know in the comments

Video Recap of Summer workouts

2009-08-13T16:07:00.001-04:00

Something to squat to...

2009-08-13T12:32:00.001-04:00

Check these out and move weight

Wedding Video

2009-08-12T19:55:00.003-04:00

Check out the wedding video here. Lisa Gupton is an amazing photographer so if you need some one and you are around Lexington or Georgetown let me know, and I'll get you her info.

WHERE ARE WE GOING, AMERICA?

2009-08-07T15:29:00.005-04:00

I took up a security job at a local bar to make some extra cash and it allowed me to partake in one of my favorite hobbies- people watching. Standing outside, over-looking a patio is a prime location for people watching, with minimal negatives.

I got to see every one go in one door, make the around the bar circle inside, and come out the door that I was posted up by. I also had the luck of being near three awkwardly placed steps that can be hours of entertainment on all-you-can-drink night.

What could possibly be the problem with this? With the full-time job, training some on the side, hanging out with my wife during the week, and hanging out with my wife and daughter on the weekends has left me little time to attend any bar night, which is fine. However, in my missed time on the bar scene I had forgotten or missed what the current frat-boy style was...

Now I can't be fooled by the thought that all women, or any women for that matter, would enjoy the companionship of such a deflated, tight shirt wearing, feminine look'n guy. No muscle mass, brighter colors than most women were wearing, the multiple hippi bands, necklaces, scarfs, sunglasses when it is night, I think I forgot to mention no muscle mass. If your going to wear a shirt that is tight, GREAT, but have more to show off than a rib cage or a showcase for adipose tissue.

Have women forgotten the meatheads? Say it ain't so...

There were a couple of club members there that could probably rattle off some perfect pushups or perform a jump squat onto the bar if prompted, but it makes me wonder... is the species dieing? A male that would rather move weight from a to b only to be able to move it from a to b quicker tomorrow or move more of it to the same location... are these meatheads becoming extinct???

There is no way. I realize that I work in a gym all day and then go home to an apartment that has a supplement shelf in the pantry, but I did not think things had gotten so bad. I can't be that sheltered.

I think next week I am going to bring up a certain max bench, squat, deadlift total is needed to enter for the males. This will work two-fold. It will all only testosterone filled gents to find their mate and the women will thank me because they will actually sense male phermones in the air, not the latest guy perfume. It's a win-win.

The only plus of the place being filled with soft, pudgy, poor excuses for a male is that it makes things a lot easier to escort some one out of the bar when they have no marbles.

To the meatheads remaining, we must train our children to lift weights, do sprints, and eat a ton of chicken and steak to prevent further decay into extinction.

LEG DAY

2009-08-06T12:42:00.002-04:00

the plan for today is to become nauseated while doing legs. I am going to do 6 sets of back squat, leg press, and THEN front squat... although I don't expect to be worth much by the time I get to front squat.
I was relatively happy with deadlift on Tuesday. I haven't done any deadlift in *gasp* about a month and a half but I hit 365 for 6 then 8 and then 405 for 6, which are all good for me. About a year a half ago I tried 405 on deads and just got it twice with terrible form. My form was better this week and hopefully the good dead day is followed by a solid leg day today.

There will be a lack of twitter updates, I can't seem to get to the site from this computer.

Check out an article on rest periods or rest in general from Dan John here. I don't time my rest periods, but I also don't like for my workouts to last longer than an hour and a half so I push myself to keep a quicker pace. Coach John has some very useful comments about sleep, training, and life... you should check it out.

STAY STRONG

Client Testimonial

2009-08-05T11:49:00.000-04:00

My name is Jeff Keith, and I am writing to strongly and enthusiastically endorse Robert Sinnott as a trainer and a professional. Rob served as my personal trainer while I was a graduate student at the University of Kentucky. On many occasions he exhibited his aptitude as a first-rate trainer, as well as his abilities as a manager and a health consultant.

Rob and I met in the fall of 2008, and he began working as my trainer at that time. He immediately stood out to me as a person who cares about the health and well-being of others, and he assessed my situation in a careful and holistic way. After running several tests and consulting with me about my personal goals, Rob designed a comprehensive workout plan that has proven both effective and manageable. We began weekly workouts, and I started a running program on my own. Recognizing that his training is not in dietetics yet understanding that fitness requires an overall lifestyle designed to promote health, Rob also put me in contact with a helpful nutritionist.

Rob met with me twice a week, and I always looked forward to our training sessions. He pushed me very hard, but he never pushed me too hard; he knew what he was doing as a trainer. Rob designed dynamic workouts that catered to my specific health needs, as well as my desire to engage in particularly physical exercises that worked multiple muscle groups. Most important, I experienced results; I lost weight at a sensible pace, while I also began to feel much better--physically and mentally. My physical health translated into a better personal and professional life.

Finally, I want to convey that Rob is a kind and courteous person--the ideal co-worker and supervisor. He was consistently friendly during training sessions, and he always proved flexible whenever my schedule required us to reschedule our workouts. Moreover, he invited me into his community at the gym by introducing me to some of his friends and coworkers.

I have known Rob as a trainer, and I have come to know him as a friend too. He is a very good person and a dedicated professional.

Sincerely,

Jeff Keith

Sticks vs XL- Starting from different body types to achieve your goals

2009-07-29T12:01:00.003-04:00

I have a comparison to make. I want you to tell me if you fit into one of these two categories:
1. Skinny person trying to gain muscle mass (Sticks)
Or
2. Beefy person trying to gain muscle mass (XL)

Now these two individuals by no means encompass every individual due to several variations of other body types and goals out there, but I wanted to look at these two in particular. I will try to exclude any specificity of gender in this analysis.

Sticks says they have tried everything to gain muscle mass. Sticks is eating before bed, drinking a protein shake, training their upper thighs off (where their butt should be). Sticks has tried split routines, body building routines, power lifting workouts, and, dare I say it, even CrossFit to put on some size or have any noticeable muscle definition at all. Sticks tests their body fat percentage and it remains low.

XL eats as if they are a Kentucky thoroughbred racing at the Kentucky Derby. XL has their pre-lift drink, during lift shake, and post-workout recovery drink… PLUS six meals a day. XL is happy that he/she is gaining weight and out-growing their clothes, but how can XL be sure at least some, preferably most, of the weight gained is muscle. XL assumes a calorie is a calorie and loads up on sugary food and drinks and very few vegetables and fruits. XL also never tests their body fat percentage.

Sticks assumes they are eating enough, as does XL, but what is the caloric density of the foods they are consuming and how many calories really are coming in and going out? XL says they lift really hard, but don’t need cardio because that is for sissies. How many calories are both of these individuals actually consuming and expending?

Sticks could have a huge meal, but really not notice they don’t eat much for the remainder of the day. If they were to meet with a dietician after keeping a food journal they could get a better idea of what they are putting into their body. XL needs to also meet with a dietician and HONESTLY estimate how many calories they are burning. Yes XL lifts a heavy amount of weight for an hour and a half for four days a week, but what are they doing the other days or throughout any of the days.

Do either of these individuals bust their butt in the gym, but work a sedentary job or drag for the rest of the day? With the variations in your metabolic rate even accurately keeping track of the minutes worked out and other activities, you are still getting a range of calories burned, but a range is better than a guess.

Sticks needs to accurately look at how many calories he/she is consuming daily and see how those calories are spread out through the day. XL needs to figure out how many calories he/she is expending and adjust his/her eating accordingly.

I am not a dietician so it is out of my scope of practice to delve too far into specific nutrition information so please consult a dietician for specific nutrition information and a personal trainer for exercise routines. Unless a dietician has a Kinesiology background and possibly a personal training or strength and conditioning certification, they should not be telling you what to do in the gym or at home. Your personal trainer could tell you what he/she eats, but beyond that they shouldn’t be giving you any advice. One profession is doing the other profession’s job and that shouldn’t happen unless the individual is qualified to do both parts.

Good luck to Sticks and XL in their body transformations.

No Excuses to use Lighter Weight

2009-07-24T12:02:00.002-04:00

I was finishing up my back workout and hadn't done dumbbell rows in a while... partially because the gym's dumbbells stop at 95lbs. I added a 20 lb chain to it and hit it 10 times. Any criticism, random comments, or anything else useful is appreciated

Dave Tate

2009-07-24T10:24:00.005-04:00

Dave Tate is one of the most accomplished powerlifters and strength coaches in America. He has written over 100 articles for strength and conditioning websites and magazines and currently has two books out, Under the Bar and Raising the Bar. He holds Elite status in powerlifting (in three weight classes) with best lifts of a 935 squat, 740 deadlift, 610 bench press and 2,205 total... AND he is the founder and CEO or Elite Fitness Systems ... somebody that I value what he says about training, how he approaches it and life, how he runs his business, and give him the utmost meathead respect... I would give him an engraved barbell with his name on it covered in chalk dust if I could afford it, kind of thing, ya know?

"I finally came into focus, though. I started to think, if I'm going to diet, how am I going to keep the muscle I have? Because I'm still a meathead, you know?
You start to ask yourself questions. Do I really need to be 245 pounds, or should I just go down and be like a normal person?
Well, fuck being normal. I can't do that. It's just not going to happen. My whole life has been about getting strong or getting jacked. That's it. I don't give a shit if I can jump on a box, run a 40, do a chin-up, do a push-up. I don't fucking care. All I care about is getting strong and adding muscle." -Dave Tate

I've said it before, I'm trying to make as many useful connections as possible to make myself a stronger lifter and a better coach.

Client Testimonial

2009-07-23T16:49:00.000-04:00

"I absolutely loved working out with Rob and feel very lucky that I got placed with him. I got back into clothes that I wasn't even able to wear before I got pregnant! What I liked about Rob's training style was that he was very tough, willing to work me hard, and didn't take any excuses or waste time with idle chitchat - I wanted to work, and we did that! Furthermore, Rob listened to my concerns and made each workout individualized to me. I felt like he had taken a lot of time to think about a workout that would work well for me and my goals. Rob is obviously very passionate about what he does, but what's more, he's obviously very knowledgeable about it - whenever there was a problem with an exercise hecame up with an alternative, and he really focused on my concerns and goals."

Stephanie A. Rose, M.D., M.P.H.
University of Kentucky College of Medicine

Pre-lift Rant

2009-07-23T12:14:00.003-04:00

Here I sit, a year older at 25. Grad school completed, employed at the University of kentucky running a gym... i can hit a set of anything at any time throughout the day, a perfect environment for self-improvement.

I know that my worst enemy glares at me every time I look into the mirror. Luckily, mirrors line the entire free weight section of my gym. Any time I need a swift kick in the butt as far as training goes, at most I make a 180 degree turn and see what needs improvement. The journey I am making with building muscle is never finished... sure I might hit milestones, squatting more, benching more, increasing my terrible flexibility, lowering my body fat percentage, growing taller... ok, maybe not that last one, but I will hit milestones. Those milestones after reached will become standing stones that I will use to propel myself to and through my next goal.

Relatively stronger, abosolutely stronger, you know when it comes down to it I want both. I want to move as much weight with proper technique as possible. I am going to beat Rob from last week. Set backs are only "dedication testers"... you get sick, you pull something, your leg hurts, you didn't get enough sleep, i don't have the time, some body else out there (a lot of some bodies) are lifting harder than I am if I give in to these excuses. I won't...

I strive to be stronger every day I lift, there are no light days. What kind of sense would that make? I deload, but I still use heavy weight. I train smart, but I also train hard... maybe the new phrase should be "TRAIN SMARTER AND HARDER"

this phrase is fresh in my brain from BSP's article today

I turned 25 today, you can bet that I will be stronger at 25 and a week. Enough of this caffeinated rant, I'm going to lift

Client Testimonials

2009-07-21T17:44:00.001-04:00

"Rob is an outgoing person that makes working out actually somewhat fun. I had worked with other trainers before and his style is slightly different than others I have worked with which was good for me. He constantly changed what we did so I was not stuck doing the same thing every time we met. Overall, Rob was a great trainer and I enjoyed working with him."

Leah Casanave
Research Assistant, Kentucky Department of Public Health

“Rob is an excellent listener and responded to my training needs and goals with a solid exercise program. He is encouraging and constructive. My health and outlook on life have improved because of Rob’s influence.”

Ron Hustedde
Professor of Community and Leadership Development

Something for the weekend

2009-07-18T12:42:00.002-04:00

Ladies and Gentlemen, The Redneck Ninja...

Check out Brian St. Pierre's Blog

2009-07-17T11:32:00.002-04:00

To steal his description from his website, "Brian St. Pierre is a young and exciting new face in the industry. His ability to communicate with people of all ages, from a multitude of backgrounds, has allowed Brian to work with young student athletes, professional athletes, and working professionals alike." I follow his articles as well as some of the other top names in the fitness industry. In order to be the best fitness professional, networking and reading other's thought on varying subjects are vitally important. Please check out his blog here, read his article about Tracey Anderson that my buddy Chance Cianciola found and then read my response below.

I first want to explain my credentials to those who are unfamiliar with the strength and conditioning world... I have my masters of science degree in Exercise Physiology and am a Certified Strength and Conditioning Specialist. I have had numerous classes in anatomy, physiology, exercise physiology, biomechanics, laborartory and research methods dealing with studying the movement of the human body, and exercise testing and prescription methods.

Completing 80-100 consecutive repetitions is not only a contraindication to muscle and bone strength and health, but it is just dangerous. In order for the body to improve strength a person needs to complete 4-6 sets of six repetitions or less (the heavier weight that the client is able to use for these lower repetition sets improves bone density). To focus on hypertrophy (the growth of skeletal muscle) a client needs to perform 4-6 sets of 8-12 repetitions. An obvious and many times used question that is raised, mainly by females, is that they do not want to get big. Females, on average, naturally have about a tenth of the testosterone that males do so it is next to impossible for a woman to get noticeably bigger without an illegal ergogenic aid (steroids). Steroids would increase a woman’s hormone levels allowing her to put on size.

Another question that could be asked is how will I burn enough calories to lose weight if I am not doing 80-100 repetitions at a time? There are multiple answers:
1. You could superset opposing muscle groups. Do a set of 12 reps on dumbbell bench press and then immediately perform a unilateral back exercise, like a dumbbell row. Your chest and anterior deltoid are resting while your rhomboids, latissimus dorsi, and biceps are performing the row, and vise versa.
2. You could superset any exercise with a core exercise like a four-point plank or Russian twist. JUST DON’T DO CRUNCHES!
3. If you workout with a partner you are going to be resting anyway while they workout. Trust me, once you get away from doing the harmfully high repetition range you will realize that you can increase the weight you are accustomed to when you workout. The weight you picked for 100 reps of arm circles is going to be a lot different then the weight you can do for 12 reps on shoulder press.
4. Performing the 6 or less reps for increased strength or 8-12 reps for hypertrophy are functionally important. You will be able to put those boxes away in your closet without help, standing up from a chair will be easier, carrying your shopping bags after you get paid will be easier, carrying groceries into your home won’t be as exhausting, doing yard work won’t be as tiring, picking up and holding your child won’t be impossible, and the list could go on forever.

I have read several posts putting down BSP for his article. He is basing his comments on fact, her methods have no scientific background, basis, or structure. Too many personal trainers today make up their own system that has no research to support it. They just do it to get noticed… they want THEIR METHOD to make headlines, but they don’t believe that using proper and safe training protocols will be enough. These trainers make up their own system and almost all the time the clients either drop out or get injured. There is a difference between carving your own training niche by being a source of motivation, encouragement, and giving your clients workouts that have your own style attached and giving your clients uneducated, harmful workouts.

My Blessings and Giving Back...

2009-07-14T16:32:00.005-04:00

I was blessed enough to have gotten a full-tuition scholarship for my undergraduate work at Eastern Kentucky University. I went there to be a firefighter. Something about saving people's lives daily spoke to me, and you get to use your strength to help others... and at the time I was single, and what lady doesn't like a fireman...

A daughter later I realized I needed to be around for my little girl. I needed to pick a profession that didn't involved running into a building every one else was running out of, and much respect to the men and women that are firefighters. I chose to pursue a Physical Education degree with an emphasis on Fitness and Wellness Management and I threw a business minor in there to help me later in life. Before I graduated a professor at EKU said to some of my classmates in class," You need to get a masters or you will starve"

Well, I like to eat so I started looking into masters programs close to Louisville, where my daughter is. I applied to the University of Louisville and the University of Kentucky, got accepted to both programs, but was waiting on an assistantship position to open. I was interviewed by both schools and got a position with UK that allowed me to work at a faculty, staff, and other employee fitness facility for two years... and it got me a stipend plus helath insurance. Experience + money, you can't turn that down. I was a personal trainer for both years I attended UK and was able to work on my lifting technique and coaching ability. I volunteered with a local high school as a d-line coach and with the strength and conditioning staff for the football team. I wanted to meet as many contacts as I could while I was completing my masters degree.

I was made aware of a Fitness Director position at UK... applied, was interviewed, and have now been working here for two months with no regrets.

With the gifts of free education from undergrad through my masters lucked me into thie position in which I now have two graduate assistants working for me. One is a solid powerlifter/bodybuilder Luke Beggs. He is in charge of all of the personal trainers and the programs and he is competing in two bodybuilding competitions in the fall, so his results will be posted after it. I needed to hire some one for the graduate assistant position that is over the group fitness program here.

I went through some applications and through connections on campus had heard of a fitness enthusiast that wasn't scared of working hard. Her name is Emily Owens. She went through the interview process with Luke and me and she is now on board. Stay tuned for updates on her triathlon and possible figure competition in the future. I am looking forward to working with both Luke and Emily this year. It's a good feeling to be able to give some one else the gift of an education.

Meathead battle Round 1: Bench Press Body weight

2009-07-07T14:59:00.002-04:00

So last week Nic Nak was roaming around the gym and we started talking about who would eat the last piece of pizza between us. After listing 20 reasons apiece why myself or Nic should be given the last piece, we decided a battle should ensue.

He was doing chest that day so we decided that who ever could bench their body weight more times after doing eachother's respective chest workout should be awarded the piece of pizza, a slice of manhood trophy and bragging rights for at least the forseeable future. The plan was to do the chest workout and wait about an hour and a half before attempting the weight.

Something happened to make both of us go on different days and the pizza was eaten out of shere gluttony, but the challenge still remained. the results are as follows:

Nic Nak
Body weight: 142
Bench Press weight: 140
Bench press times: 25

Rob
Body weight: 226
Bench press weight: 225
Bench press times: 22

Both numbers are alright... but if you ever meet Nic Nak... buy him a slice of pizza because he needs it.

Group Fitness Instructor

2009-06-30T16:29:00.002-04:00

Obviously this is what I expect to find as my computer background when I come back to my desk...

take a group fitness class from us in the fall... ask for Lindsey

Essential Key to Getting Stronger...

2009-06-30T16:00:00.004-04:00

We have all experienced gains in strength and size that come from implementing a program that utilizes the best variety of exercises and rep and set scheme... when you look at the program on paper and your new self in the mirror your muscles scream growth that comes mainly due to proper periodization and diet.

Another essential ingredient to piling on muscle mass and setting new PRs is a strong ass lifting partner. Not betty sue who is going to stand off to the side and smile at you (see below), not the guy

that wastes your time with all of his problems, not the guy who never knows what he lifts on any exercise, not the worthless piece of squishy flesh that actually tries to talk you into not working out, not the guy who doesn't pay attention while you are being crushed by the bar, not the guy in the gym that has to have a conversation with every one they know AND every one that they haven't met yet.... you get my point.

You want somebody that pushes you after they knock out their set of however many reps. You want some one that hits his sets and then looks at you like he could have done six more... and if he doesn't look at you like that, then he is pissed. Some one that screams at you, can push your buttons with a couple words (bet ya can't ... didn't i warm up with that... you are weak sauce... come on son... baby weight...), somebody that makes you get your last couple extra reps after you would have stopped.

Progressively through your program your gains will be better with a partner that is consistent and knows how to push you and spot you correctly. I looked across the gym the other day and saw these two guys.... the lifter got 5 and a half reps, hit the wall for about 5 seconds, and then slowly came down with the weight on incline. His partner was screaming for him to push when obviously he had no push left. Find a person that knows how to spot, knows how to push you and even piss you off a little, and make sure they don't look forward to days off... they need to look forward to trianing days.

Box squats with chains

2009-06-23T12:14:00.003-04:00

This exercise is necessary in your program, regardless if you are going for strength, hypertrohpy, or *cough* endurance *cough*. Box Squats ensure that you are getting adeque depth and when done right can give you gains in strength, size, and stamina. I added two 20lb chains for kicks, but I believe they are just as effective as bands.