Tuesday, July 24, 2012
Why you fail in fitness: Sticking Points on the Big 3
Why you fail in fitness: Sticking Points on the Big 3: The Big 3 The Big 3 is your bench, squat, and deadlift. They are called the big 3 because they are the 3 best exercises you can perform to ...
Sticking Points on the Big 3
The Big 3
The Big 3 is your bench, squat, and deadlift. They are called the big 3 because they are the 3 best exercises you can perform to gain strength, performance, and muscle size. Basically the strength of these 3 movements can limit your development. If you can only bench 225lbs I can promise you that unless you have superior genetics you will never look like you bench 315. A lot of people say "I don't want to bench 400 I just want to look like I do." I can tell you that 90% of people who look like they bench 400, bench close to 400.
Bench Press
The most common sticking point on the bench is off of the chest. Usually because people bounce the bar or pick their ass 3 feet off the bench to get it past this point. This will lead to injury and ultimately no further gains on the bench because the bottom end is not being built.
The Fix
Paused bench- One second pause at the bottom. Do lower reps 2-5 and a fair amount of sets 4-10. You will have to suck up your pride and use a lighter weight for this
Dead bench- Set up a bench in the power rack and set the bar just above your chest. Then perform the bench from that bottom position. These work best using 1 rep. Do lots of sets!
Row-Do a bunch of versions of the row. Upper back strength helps the bottom end.
Overhead Press- shoulder strength also will give you power out the bottom of a bench press.
The second most common is at the top of the bench. This is primarily in very long armed lifters and more advanced benchers.
The Fix
Board Pressing- tape a bunch of 2x6's together (2-4) and sit them on your chest when you bench. This cuts the movement down and helps you work on the top end. The more boards obviously the more weight you can handle.
Extensions- Pick a tricep extension-lying triceps extension, rolling db triceps extension, JM Press, etc.. and murder your triceps! lots of sets and lots of reps. Tall lifters will live and die by the triceps trust me.
Squat
Once again the bottom end of this movement crushes people. Mostly because most trainees don't even squat to the bottom of the movement. To perform an actual squat your hip flexor should be at or lower than the top of your knee. That's parallel. If you quarter squat or "power curtsy" you look like an idiot and get no benefit from this exercise.
The Fix
Paused squats- pause your squat in the hole for a second and then explode up. You can do this with your normal squat stance or Olympic stance (close stance, high bar)
Dead Squats- Like the dead bench, set the bar in the power rack and from the bottom of the squat drive it up from a dead stop. A good variation is to use a safety bar doing these.
Work your Glutes/Hams- If you have access to a Glute Ham Raise do those. If not Stiff leg deadlifts, glute bridges, etc... will help out.
The Deadlift
The deadlifts trouble spot for most is off the floor. A lot of people can keep the bar moving if they can budge it. The cause of this is weak glutes, hamstrings, and lower back. Most trainees can not flex these muscles in the mirror so they don't give a shit about developing them.
The Fix
Deficit Deadlifts- Stand on a plate or if you have 2-4 inch blocks and pull from a deficit. Try to maintain form.
Glutes and Hams- Do the glute ham raise or the exercises I have stated above for the squat. You can add in leg curls as well. If this is a weak point put some volume in these exercises. Also good morning kick ass overall for the deadlift. They should have a place in your program somewhere.
Good Luck and Kick Some Ass
The Big 3 is your bench, squat, and deadlift. They are called the big 3 because they are the 3 best exercises you can perform to gain strength, performance, and muscle size. Basically the strength of these 3 movements can limit your development. If you can only bench 225lbs I can promise you that unless you have superior genetics you will never look like you bench 315. A lot of people say "I don't want to bench 400 I just want to look like I do." I can tell you that 90% of people who look like they bench 400, bench close to 400.
Bench Press
The most common sticking point on the bench is off of the chest. Usually because people bounce the bar or pick their ass 3 feet off the bench to get it past this point. This will lead to injury and ultimately no further gains on the bench because the bottom end is not being built.
The Fix
Paused bench- One second pause at the bottom. Do lower reps 2-5 and a fair amount of sets 4-10. You will have to suck up your pride and use a lighter weight for this
Dead bench- Set up a bench in the power rack and set the bar just above your chest. Then perform the bench from that bottom position. These work best using 1 rep. Do lots of sets!
Row-Do a bunch of versions of the row. Upper back strength helps the bottom end.
Overhead Press- shoulder strength also will give you power out the bottom of a bench press.
The second most common is at the top of the bench. This is primarily in very long armed lifters and more advanced benchers.
The Fix
Board Pressing- tape a bunch of 2x6's together (2-4) and sit them on your chest when you bench. This cuts the movement down and helps you work on the top end. The more boards obviously the more weight you can handle.
Extensions- Pick a tricep extension-lying triceps extension, rolling db triceps extension, JM Press, etc.. and murder your triceps! lots of sets and lots of reps. Tall lifters will live and die by the triceps trust me.
Squat
Once again the bottom end of this movement crushes people. Mostly because most trainees don't even squat to the bottom of the movement. To perform an actual squat your hip flexor should be at or lower than the top of your knee. That's parallel. If you quarter squat or "power curtsy" you look like an idiot and get no benefit from this exercise.
The Fix
Paused squats- pause your squat in the hole for a second and then explode up. You can do this with your normal squat stance or Olympic stance (close stance, high bar)
Dead Squats- Like the dead bench, set the bar in the power rack and from the bottom of the squat drive it up from a dead stop. A good variation is to use a safety bar doing these.
Work your Glutes/Hams- If you have access to a Glute Ham Raise do those. If not Stiff leg deadlifts, glute bridges, etc... will help out.
The Deadlift
The deadlifts trouble spot for most is off the floor. A lot of people can keep the bar moving if they can budge it. The cause of this is weak glutes, hamstrings, and lower back. Most trainees can not flex these muscles in the mirror so they don't give a shit about developing them.
The Fix
Deficit Deadlifts- Stand on a plate or if you have 2-4 inch blocks and pull from a deficit. Try to maintain form.
Glutes and Hams- Do the glute ham raise or the exercises I have stated above for the squat. You can add in leg curls as well. If this is a weak point put some volume in these exercises. Also good morning kick ass overall for the deadlift. They should have a place in your program somewhere.
Good Luck and Kick Some Ass
Thursday, July 12, 2012
Internet Guru's
I love getting new information on fitness and lifting. The internet is full of free information and forums to where you can ask questions and get answers from experienced lifters in what ever field you want. The bad news is that this is where garbage information is passed on by inexperienced internet gurus.
Exception to the Rule
Everyone wants to find a new way to reach their goals with putting in the least amount of work possible. The problem is that most people have to put in work and are not the exception to the rule. 1-2% of the population could eat pop tarts and still be ripped and strong. Odds are you know if your this person already and you probably are not reading a fitness blog. So when someone who has gifted genetics promotes something that does not make sense, odds are it works for just that one person and not the general population.
The Forum Troll and How to Identify Him/Her
The workout forum troll loves to give beginners advice however is a beginner himself. Here are a few ways to identify who this person is and ignore their advice.
*always seems to be showing videos of himself performing a week lift after "a xxx month layoff"
*always seems to be commenting on competition lifters or physique competitors videos "oh anyone can look like that on Juice" or "Their arching during the bench and its cheating if you do that" or "who wants to be fat and lift that much" or "I could squat that much at parallel but I only squat ASS TO GRASS!"
*Has a back double biceps pose as his picture and does not look impressive
*Has an excuse of why they don't compete
*uses terms like ATG squats, Clean Bulk, and Body Recomposition
The forum troll has never competed because he/she is too weak and has not achieved a good enough physique to do so. They offer excuses like being super ultra drug free and figure that anyone better than them must be on drugs. The reason not to listed to this guy is because why listen to someone who has not accomplished himself what you want to accomplish. If you want to bulk up why would take advice from someone who is 6-0 tall and 190lbs. He obviously has not bulked up...If you want a bigger bench press why would you listen to someone who can only bench 225. Thats not a big bench press.
Who to Listen To
If you go on to fitness forums listen to the competitors. They will not steer you wrong. Odds are if someone is giving you advice and you look at their profile and see nothing impressive, you should steer clear. These assholes are usually the ones bouncing bench press bars off of their sternums, curling in the squat rack, doing skull crushers on a bench press, and other various clown shit that if you follow their lead you will get yourself hurt or laughed at by anyone with sense. There is a lot of "broscience" out there try to steer clear and you will get results.
Thanks Scott,
Helping identify gym assholes since 2001!
Exception to the Rule
Everyone wants to find a new way to reach their goals with putting in the least amount of work possible. The problem is that most people have to put in work and are not the exception to the rule. 1-2% of the population could eat pop tarts and still be ripped and strong. Odds are you know if your this person already and you probably are not reading a fitness blog. So when someone who has gifted genetics promotes something that does not make sense, odds are it works for just that one person and not the general population.
The Forum Troll and How to Identify Him/Her
The workout forum troll loves to give beginners advice however is a beginner himself. Here are a few ways to identify who this person is and ignore their advice.
*always seems to be showing videos of himself performing a week lift after "a xxx month layoff"
*always seems to be commenting on competition lifters or physique competitors videos "oh anyone can look like that on Juice" or "Their arching during the bench and its cheating if you do that" or "who wants to be fat and lift that much" or "I could squat that much at parallel but I only squat ASS TO GRASS!"
*Has a back double biceps pose as his picture and does not look impressive
*Has an excuse of why they don't compete
*uses terms like ATG squats, Clean Bulk, and Body Recomposition
The forum troll has never competed because he/she is too weak and has not achieved a good enough physique to do so. They offer excuses like being super ultra drug free and figure that anyone better than them must be on drugs. The reason not to listed to this guy is because why listen to someone who has not accomplished himself what you want to accomplish. If you want to bulk up why would take advice from someone who is 6-0 tall and 190lbs. He obviously has not bulked up...If you want a bigger bench press why would you listen to someone who can only bench 225. Thats not a big bench press.
Who to Listen To
If you go on to fitness forums listen to the competitors. They will not steer you wrong. Odds are if someone is giving you advice and you look at their profile and see nothing impressive, you should steer clear. These assholes are usually the ones bouncing bench press bars off of their sternums, curling in the squat rack, doing skull crushers on a bench press, and other various clown shit that if you follow their lead you will get yourself hurt or laughed at by anyone with sense. There is a lot of "broscience" out there try to steer clear and you will get results.
Thanks Scott,
Helping identify gym assholes since 2001!
Friday, July 6, 2012
Functional Strength
What Is Functional Strength Training
Functional strength training is the new buzz work for fitness trainers to show their clients their "expertise" and not get them results. Usually a trainer will put an overweight, non-trained individual on a wobble board or stability ball and have them do light dumbbell exercises. The idea of this is that you stimulate the core...but are you really making a difference?
Real Life Function
In real life your body works as a system to accomplish tasks that we require. Most commonly in every day life we sit and stand (the squat). We pick things up and put them down (the deadlift). We push things away from us (the bench press). We lift things over our head (the barbell overhead press). And we also pull things (the barbell row). This is why nothing is more functional than barbell training. Barbell training adds a load to the basic movement we perform all the time. For instance sit on the toilet. You just did a squat. I am sure you can see how adding weight to this function will increase quality of life. Especially in the older population who find it tough to complete these simple tasks. Using the barbell also trains the body as it is meant to be trained...as a system. Isolation exercises are good to train just a single muscle but does not do much of anything to get stronger. Isolation exercises are made popular by bodybuilders who have developed massive physiques through weight training. These leak into regular folks training and often over take basic barbell training which ultimately develops muscular strength and size the best. The reason is usually A) its easier B) people associate a "pump" or "burn" to be a good workout or C) They are not comfortable with barbell movements.
So What About Stability Training?
This training can be a good supplemental or finishing exercise to someone who performs a sport or activity that needs stability. This should not substitute basic barbell training. My best results in strength and size came from barbell training. When I trained like a pro bodybuilder I go too wrapped up into feeling a pump and training each muscle and forgot to get strong. Strength develops the muscle along with other factors. But if you do not increase strength you will not build muscle for very long.
Trainers
Remember a trainer should not be judged by the bull shit they say to you but their expertise in exercise science. You would think a certification or degree would make every trainer credible but it doesn't. Most of the fitness industry is driven by wanting to be different and selling you something. It does not mean it is right. Our anatomy functions as a system and genetics determine the insertions of muscles which gives each muscle its appearance. "Shaping" a muscle does not exist. You can either make it bigger or smaller. Do your self a favor and learn basic barbell lifts and improve your life. If you don't know how to do perform these lifts correctly I highly suggest you buy the book Starting Strength by Mark Rippetoe. It is the best book on fitness ever written in my opinion.
Kick some ass for a change!
Thanks for reading
Functional strength training is the new buzz work for fitness trainers to show their clients their "expertise" and not get them results. Usually a trainer will put an overweight, non-trained individual on a wobble board or stability ball and have them do light dumbbell exercises. The idea of this is that you stimulate the core...but are you really making a difference?
Real Life Function
In real life your body works as a system to accomplish tasks that we require. Most commonly in every day life we sit and stand (the squat). We pick things up and put them down (the deadlift). We push things away from us (the bench press). We lift things over our head (the barbell overhead press). And we also pull things (the barbell row). This is why nothing is more functional than barbell training. Barbell training adds a load to the basic movement we perform all the time. For instance sit on the toilet. You just did a squat. I am sure you can see how adding weight to this function will increase quality of life. Especially in the older population who find it tough to complete these simple tasks. Using the barbell also trains the body as it is meant to be trained...as a system. Isolation exercises are good to train just a single muscle but does not do much of anything to get stronger. Isolation exercises are made popular by bodybuilders who have developed massive physiques through weight training. These leak into regular folks training and often over take basic barbell training which ultimately develops muscular strength and size the best. The reason is usually A) its easier B) people associate a "pump" or "burn" to be a good workout or C) They are not comfortable with barbell movements.
So What About Stability Training?
This training can be a good supplemental or finishing exercise to someone who performs a sport or activity that needs stability. This should not substitute basic barbell training. My best results in strength and size came from barbell training. When I trained like a pro bodybuilder I go too wrapped up into feeling a pump and training each muscle and forgot to get strong. Strength develops the muscle along with other factors. But if you do not increase strength you will not build muscle for very long.
Trainers
Remember a trainer should not be judged by the bull shit they say to you but their expertise in exercise science. You would think a certification or degree would make every trainer credible but it doesn't. Most of the fitness industry is driven by wanting to be different and selling you something. It does not mean it is right. Our anatomy functions as a system and genetics determine the insertions of muscles which gives each muscle its appearance. "Shaping" a muscle does not exist. You can either make it bigger or smaller. Do your self a favor and learn basic barbell lifts and improve your life. If you don't know how to do perform these lifts correctly I highly suggest you buy the book Starting Strength by Mark Rippetoe. It is the best book on fitness ever written in my opinion.
Kick some ass for a change!
Thanks for reading
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