Back Training: A Different Approach

I sometimes get sidetracked with other things that I just have to show you, but as I promised, here are some variations of back movements.  If you are just beginning your journey, these exercise options will be great.  If you can't take the boredom of doing another seated cable row, or machine pullover, check out this video.  I purposely left out a few more good ones.  They will be on my next post and video.  And then after that, as we did with chest, I will put things together for you, in the form of some great combos.  This will come two videos from now.

It is crucial for everyone to find their own body positioning with the chain movements.  Do not defeat yourself before you even try.  As long as you are aware of where you need to be, these movements can be made tough enough to stagger a strong, expert lifter or athlete, or easy enough for most beginners to use.  Find where you need to be, and gradually progress to make it more difficult.

Watch this video, and get going with some of these movements.  Get the feel and find your weights, band grips, and body positioning.

The Killer Circuit. It's Awful But It Works.

You know by now, that I love combining movements and exercises.  You have seen chest supersets, and my favourite 3-way lower body workout.  Lots more educational videos are coming shortly, also.

But every now and again, I just have to be stupid enough to do my tried and true "Killer Circuit".  Still can't move my whole body, 3 days after.  Feels GREAT. 

The thing is, I despise doing it, but my sense of pride and accomplishment outweighs the hatred of doing it.  I just have to prove to myself that I'm not a coward, and make excuses. 


This circuit incorporates many different elements.  Lots of unstability on chain flyes, chain push-ups, and chain pull-ups. There are the standard weighted bar exercises of a deadlift and a squat.  Then there is the actual bodyweight exercise of a dip, with or without added resistance.  The rest periods differ as you go also.  This is a very basic looking situation, but don't be fooled.  It gets very technical.  It will take you at least 3 or 4 times through, to really start getting it.  Most of my members would not stick it out long enough to understand how it works.


A.P., A.B., and M.H. stuck it out, and never backed down.  I'm very proud of you three.


Now please remember, this is only a suggested blueprint.  Exercises can change, of course.  But the make or break of this situation will be your weighted, multijoint movement.  Alot of people may prefer to put a squat in, instead of a deadlift.  But whichever it is, you MUST have a very, very, if not exact, idea of your 1RM on that movement (Single Rep Maximum).


Why?  Because this sets the tone.


The closer your working weight gets to your 1RM, obviously, the tougher it will get.  But here's the thing.  I have seen huge strength increases by going to failure with 70% to 85% of a 1RM.  Don't fail in 2 or 3 reps.  This will defeat the purpose, AND it will be so anaerobic, that your set time (T.U.T.) will only be 12- 15 seconds probably, and you will then need 4 or 5 minutes to rest.  We are all different, but a nice 2 up, 3 down (5 second) set of 7-9 reps, is what you want.  For some, that will be 85% of your 1RM, for others, it may be 65%, ... or whatever.  But this will get ya.  Why?  Your rest period will only be 2:30.  Here's how my circuit unfolded.  I'm not putting in my weights, because it's not about me.  You find your way. 


I am available for consultation if needed.


Chain Flyes to failure. 3 sets, maybe 4.  Rest between sets 1:30
Rest 3 minutes, then.....


Chain Push-Ups to failure. 3 sets, maybe 4.  Rest between sets 1:30
Rest 3 minutes, then.....


Deadlift to 90% failure.  (Yes, that's right.  This is the ONLY one that I will pull up 1 rep short.  Losing your form on deadlifts is a formula for injury.) I work at about 85% of my 1 RM, and can still get out my 6-7 reps, but OH, it hurts.  Perform 2, or maybe 3 sets.  Rest 2:30 between sets.
Rest 4-5 minutes, and if you can, continue.


Chain Pull-Ups to failure. 3 sets, maybe 4.  Rest 1:45 between sets.  Forearms will be exploding now.
Rest 3 minutes, then.....

Squat to squat hold, till failure.  Use a light weight, and perform reps until nearly, only nearly, gassed.  Then get down into a nice disciplined hold, 80% of the way down.  Hold till failure.  If on a rack, drop it.  If using dumbbells, drop them also, making sure you don't whack yourself, like I have.  Rest only 1 minute between sets.  Perform 3 sets.
Rest 3 minutes, then......


Dips till failure.  3 sets.  Rest 1:45-2:00 between sets.  This will now have you. If dips are too aggressive, you can keep your feet on the ground a bit, or modify in some way.


Watch the video to get an idea.  Give me some comments, and if you need help with variations, just ask.

Good Luck.


Always consult a physician before starting any exercise program.  This is very aggressive, and you must make sure that you are cleared by a health professional.

Busy Time of Year. Don't Throw Away Your Efforts.

School's ending soon, and the holidays will officially begin.  It's probably been hectic already.  Lots of hockey tournaments, dance competitions, Christmas concerts, and other things to take you away from your normal workout schedule.  That's NO excuse.  If you know for 10 days that you are going to come up short, here are some suggestions.


Make yourself do a set of pushups, every time that you go into a common designated area of the house.  Make sure that you will visit that area at least 10-15 times a day.  That's day 1.


Use the same concept for day 2.  Except nice, deep, slow up and slow down, squats as the exercise.  You could even use the stairs to invent some kind of weird way to go up, maybe staying in a real crouch.


Same concept for day 3.  Except the exercise will be crunches, or lying knee draws, or leg raises, or really any other core movement that you can come up with.


Day 4, we can go back to upper body.  This time, find two sturdy chairs and do dips.  If dips are too agressive, then go back to pushups.


Day 5, use that same 10-15 set a day concept (one set every time you enter a predetermined area), but toe raises will be the exercise.  Nice slow, controlled toe raises on a stair works the best, I have found.


Then repeat the sequence.  These are just some exercise ideas, but my point is, you can always find somewhere to do something.  As the adults all stare at their electronic devices, my wife chooses to go for a fast walk when our daughter is in at dance class.  Adults are not allowed in, and windows and doors are closed.  Quite often, when I know I'm coming up short with lower body, I will do some one leg squats, and then toe raises, while walking to work.  Arenas all have steps, don't they?


There are NO excuses to give in to the holiday mayhem. Just change your mind set.


BE INNOVATIVE and have fun.

When You're Open Minded, Lunges are Awesome

For years, and especially when I had my gym, I have watched people, usually guys, struggle with working lower body.  In they would come, dragging their heels.  Over to the leg press to load up the exact same weight as always, to do the exact same rep count, for 3 sets of 10, as always.  No cadence change, no failure, no forced reps, no NOTHING. 

Then over to the dumbbell rack to grab the same dumbbells, to lunge the entire length of my gym, as always.  No weight change, no variation ever, no NOTHING.

Subsequently, no fun, no results, no NOTHING.

The only good thing was that the guy now could rationalize that he worked hard, and needed his legs for daily life.  He didn't want to "get too sore" and therefore wouldn't come back for another lower body workout for 15-20 days.
Sound like you?  Be honest.

What do a piece of rubber, a piece of suspended chain, and a piece of slippery flooring have in common? If I told you that you can have a near complete lower body workout with them, like you probably have never thought of, would you believe me?

Watch the video, and get ready to watch a lot more!!!!!

What's Good To Eat,Mike? You Know, But Won't Do It.

"How do I get my bench up?"  That was always the most frustrating, commonly asked question to me, when I had my gym. Reasonable question, but always asked for the wrong reasons.  Usually 16 to 25-year-old guys would ask this, who just didn't understand the hours that were needed to really address the question properly.  They were always hoping that I had some new exercise MAGIC that they couldn't find in a silly muscle publication.  Very few were really willing to understand what had to happen to your whole body, for progress to take place.

The second, and even MORE frustrating was always, "What's good to eat, can you write me out a diet?"  Again, a very reasonable question, taking days to really explore fully.  People were always hoping that I would find some organically grown beet from Northern Bruce county to be the MAGICAL saviour.  The same people, after hearing my advice, would weekly ask me the same question.  By year 3, I would tell them to go away.  They would see me eating my fruits and veggies at every meal. Turkey, and to a lesser extent fish, were also present.  Never any pop, chips, or heavily processed foods.

The point is - it's really easy. You people out there have a good general idea of what to do, but choose not to do it.  If I ask all of you to name 5 bad foods, I will hear pop, chips, hot dogs, ice cream, pop tarts, sugary foods, cake, brownies, canned spaghetti etc.  If I ask a 5-year-old to name me 5 good foods, I will hear pineapple, cucumber, grapes, strawberries, and turkey.

Get it.  We all know what is good and bad, we just choose not to be disciplined.  To really dissect things scientifically, it is a huge undertaking.  People dedicate their lives to the field of nutrition, because that's how involved it does get. 

However, before you consult a nutrition professional, use your given brain.  Loads of fruits and veggies.  Veggies - raw if possible.  Lean proteins like turkey, chicken, and eggs.  And most of all, keep away from highly processed foods. 

I got the greatest pleasure out of one of my pro hockey members.  Every summer he would come back to see me, and of course would be complaining about the 10 pounds that he would ALWAYS have to lose.  He would ask me my opinion, and EVERY summer I would give him the same suggestions.  Finally, by the fourth summer, I quite harshly said "fill up on fruits and veggies first".  That way he would only need 1 or 2 burgers, instead of the 3 that he said he always ate.  His simple response was, "are you crazy, I can't do that. I gotta live".  That was the final straw.  Folks, please, if you want help, I will gladly help.  Once, or MAYBE twice.  But that's it, unless you are asking progressive questions.  That way, I know things are evolving.

Thinking About Christmas

December is here.  What a great season.  Family, friends, time for reflection.  Of course, also, some gifts will probably get purchased, and there will be lots of overeating.

You may want to be get the best pair of $600 skates for your child because the heel counters in the old ones are completely caving in.  You could do that, and it would definitely help. Stiffer heel counters will mean a cleaner stride with little heel movement, and therefore less energy loss. 

Or maybe the best composite stick, for the hardest shot possible.  That will actually be cheaper, maybe only $300.  Again, performance would be enhanced with the lightest materials possible.  You can look at all different flexes, kickpoints, etc. to really get what works best for the individual.

What about the golfer in the family? Poor Dad works 7 days a week, and really wants to hit the tee shot farther.  Off to the golf specialist.  Again, technically advanced clubs will definitely help.  You don't see the pros using wooden drivers too often anymore right?

No sarcasm intended here with these 3 scenarios.  They are thoughtful, appreciated gifts that would help performance. I am not going to be ridiculous enough to say that technology does not help.  I had a family hockey shop for 2 decades.

But, I believe that you either "got it or ya don't".  Mark Howe used to tie his skates so loosely that once his foot came out (true story) when he was skating quickly.  Major league ball players are still using wooden bats, and hitting the ball 400 feet sometimes.  If you put a set of 40-year-old clubs in a PGA or LPGA pro's hands, do you not think that they would still be the best around?  Although, maybe only hitting the ball 80% as far as they would with new clubs, I believe the answer is YES.  Of course they would still beat any weekend warrior out there.

What's my point?  Performance would increase slightly, but you are missing something. 

GETTING STRONG will incresese performance so much more than the marginal increase that you will gain from using top end equipment.  So much is being left "on the table" because of the wrong thought process.  Hockey players are in season now.  So they can't train hard... if at all, in my opinion.  BUT, you golfers, baseball players, and lacrosse players can.

Look at what I am suggesting, and try to get strong.  Stronger glutes and adductors mean a tighter swing motion with that club.  You shouldn't buckle, and lose energy.  It will translate into performance.  There are loads more examples.

Thanks to the person who contacted me about his golf situation.
Watch out for the upcoming videos.
Cheers!

100 inch biceps? Supposedely it is true!!

Imagine that.  I was reading through some of my old magazines, and came across an article that made me laugh.  Laugh, because I used to believe this garbage.  Add two inches to your biceps in just 8 weeks was the article. Then all the weird and wacky, supposedely technical things on how to do it.  Nowhere does it mention that if you are a beginner this may (I stress, may) be true.  It has you believe that this routine has limitless results.  Let's think for a minute, and do the math.
8 weeks = 2 inches
52 weeks (in one year), a bit more than 12 inches right?
Make a commitment to using this routine for just two years, and your biceps (with no triceps, of course), would be about 25 inches. 
So if you started with a 16 inch upper arm, now you would have an extra 25 inches of biceps on that 16 inch upper arm.  Keep going, and you will get to 100, and more.
Do you get it?  Doesn't happen folks.


Then the creatine stories.  Does it help for that 5-30 second exertion?  Does it allow you a little bit more ATP regeneration? I believe yes.  Will you gain a possible 3-7 pounds in 4 weeks?  I believe yes.  I have even seen one of my students gain 20 pounds in 4 weeks. 
But the fact of the matter is, you eventually lose all that weight.
I would always hear my members with the standard response, "you keep about 70% of what you put on".
Here we go again.
70% of 7 pounds is 4.9, or lets say 5 pounds.
5 pounds in 4 weeks is what you supposedely retain right?
That is 60 pounds in one year that you will then gain.
You will gain 180 pounds of solid muscle in 3 years!!!!!!!!!!!!!!
NOT BAD EH?


When I was in high school, I used to run to the post office probably twice a month, to get my order of supplements that I had been convinced were sure to work. I suppose I could have been buying harmful things instead, so I don't feel too bad.  Fact is, when all is said and done, save your money, use your given brain, and don't fall for gimmicks.  If it were all true, think of the size that everyone would be. 
The only thing that works is knowledge, enthusiasm, open mindedness, and rock-solid commitment.
Please don't be fooled like I used to be.

Bored with your chest routine?

If you're bored with your chest routine, try these. It might help.

For 30+ years, I have loved using superset combos for chest. Arguments could be made for which order to perform these, but I like to go flye into press. Go to failure with your flyes, then immediately switch to your press.

Don't forget, dumbbells are very effective also. I myself, use them at times. But by adding these two different apparatuses, you will not have to rely on cables or a pec flye machine when training at home.

Watch this video (to understand what I'm talking about) and tell me what you think.

What is a Rep?

A Rep.  The most over-used word in a gym or sports setting, yet the most misunderstood.  A rep only means something if it is a consistent measure, from workout to workout, or practice to practice.

Person 1, tells me that they can do 50 pushups, and bench press 250 lbs. for 10 reps.  IF IT’S TRUE, that’s great. 

Person 2, tells me that they can do 30 pushups, and bench press 250 lbs. for 6 reps.  IF IT’S TRUE, that’s great.

Question: Do we assume that person 1 is a lot stronger than person 2?

WE HAVE NO IDEA!  Don’t let rep count numbers fool or intimidate you.  Let's even assume that both people are doing full-range reps, and have great form (I know, it’s a stretch eh?). There is something missing here.  It’s not about REPS.  Think about it.  If person 1, has a rep cadence (or tempo) of 1-1-1 (1 second up, 1 second down, and a nice controlled 1 second pause at the bottom) then that person's rep is 3 seconds long, and therefore can pushes up for 150 seconds, and benches 250 lbs. for 30 seconds.  Still, not bad.

Now, person 2, has a rep cadence of 2-3-1. See where I’m going here?  A six-second rep.  Therefore, this person can control a 250 pound bench press for 36 seconds, and can push up for 180 seconds!!!!

The weights and times are only an example, but see what I mean? 

I always laugh when I hear coaches screaming out at their players (whether they are 6-years-old or 20-years-old) to “give them 30, or 50" or some other ridiculous request, after a player has missed the net with a shot or missed a fly ball in center field.  The player gets down into pushup position, bobs up and down 25% of the way, with a time count of half a second per rep.  AMAZING.  50 pushups, supposedly done in 25 seconds, and only 25% correctly to boot.  And just think, if he misses the net 6 times, he will have done 300 pushups, as well as practising!  That will be the talk of the school tomorrow morning.

Now I must calm down.

Crazy, from workout to workout, how your rep count one day will be 10, then the next time 14, ("WOW, I am getting stronger" you think to yourself). Then "oh no, I am getting weaker, what is going on", when you're back down to 7!!!!!  Nothing is wrong, other than you are NOT being consistent with your full-range of motion and more importantly, with your tempo.  You have to be consistent, for a rep count to matter.  Even that little twist at the bottom of a movement, to produce some added momentum, will throw things off.

The fact of the matter is, it should be about getting to muscular failure within a certain time.  Very complicated subject that I will touch on later.  But right now, GET RID OF YOUR REP COUNTS.  To build strength, I believe that you want to reach muscular failure in 45-75 seconds.  (So if you insist on counting reps, if your rep cadence is 5 seconds  or so, you will have a set of 9-12.)  Get a clock in front of you, find the weights that will get you gassed in this time range.  Because the length of the set is lending itself to a lot of fast-twitch muscle activity, you will probably need to work on at least a work:rest ratio of 1:2, if not 1:3.  But I am talking about beating yourself up on every set, FOR REAL.  If you don’t, this concept will not work for you.  But you must be progressive.  When your sets are going too long, with consistent range of motion and tempo, bump the weights.  Don’t stand still.  Ever.

The word "rep" is supposed to be a precise measure of something, but because there are so many variables, it is not precise at all, but in fact it's vague, telling us really nothing.

If you are lifting weights, everything positive comes from getting strong.  Use your clock for your set times, keep bumping the weights where possible, and YES, every now and again…….. YA GOTTA DO IT......  The dreaded SINGLE REP MAX. I do it myself, to see where my training is at (I told you that my gym has as much free weight as alternative stuff). The fruits of your training labour.  It is stressful but rewarding.

Now for some fun. My three favourite MEANINGFUL REPS as a gym owner:

1) The kid’s 435 pound deadlift, with a beautiful descent, not wrecking my house.

2) The 500 pound deadlift, when he wasn’t really mentally sure that night.  Good job J.R.

3) Then the old guy, with a perfect descent, pause, and push.  408 pound bench press.  J.R., Dad may have outdone you on that one.

BIG YELPS, HUGS AND SMILES.

The true quantitative meaning of a rep.

Video Inspired Me

I just did the quick hit with squats, pushups, and core that I suggested you people try in this video.  For extra resistance, I choked up on a red band for squats, used the chains for pushups, and the 7 pound dumbells for core.  As I suggested, use a 1:1, work:rest ratio.  Here are my results.
Squats with red bands:  90 secs. Rest 90 secs.    40 secs. Rest 40 secs.    25 secs. Rest 2 mins, then
Pushups on chains:        58 secs. Rest 58 secs.    43 secs. Rest 43 secs.    22 secs. Rest 2 mins, then
Core with 7 lb db's:      55 secs. Rest 55 secs.    45 secs. Rest 45 secs.    32 secs. Rest.  DONE!!


I'm gassed.  So many different options can branch off this. 
Too many to put on video.  I've got unlimited ideas on tempo change, rest change, exercises.  Silly little thing gets really scientific.  BUT you gotta want to learn.  Email me if you need help.
By the way....
Total Time.......
About 19 Minutes.......
NO EXCUSES!!!!!!!!!!!!!!!

More Innovative Chest Exercises

The photos above show the start and near-lockout position on the incline barbell press.  As you can see, the bar is clamped, and safety pins are in.  Yes, these procedures may take you an extra 60 seconds, BUT MAY SAVE YOUR LIFE!!  The rack also allows you to perform negatives, static overloads, to name a couple of ideas.  If you are serious, you will need a rack eventually. Remember to control your tempo; suggested rhythm is 2 counts up and 3 counts down with a slight pause at top and bottom.

These next two photos show the start and finish positions of the banded incline flye.  I know, my body isn’t inclined, is it? It is straight up, but look at my line from bottom to top.  You must start down low, and follow through to halfway between regular flat chest press and overhead.  These work.  As you get tired, hold on for dear life because you will be all over the place.  These can also be done standing.

Next band exercise - the two photos above show the start and finish of an incline band press.  Same line, but now it’s a press movement.  Pretend your hands are on a bar, and therefore must stay parallel to each other the whole time.  Really concentrate on controlling the bands.  By doing this, you will start developing muscles and cuts that you didn’t even know you had. It's important to go through the whole range of motion and keep the bands off your forearms because they provide stability that you don't want because you want to be challenging your muscles to keep the bands in a steady line. 

Now these two photos above show start and finish of the incline dumbbell flye on a bosu.  Lots more stability needed to control the weights.

Now these show start and finish of the incline dumbbell press on the bosu.  Again, lots more stability needed.  Really try to stay in control of the weights, using all synergistic muscles to play into it.

Here we go.  My favourites.  Wanna get a chest, deltoid, triceps, trap, workout and feel like you have been booted in the ribs, abs, and all other core areas at the same time? 

The next photos below show start and finish positions of the incline chain press.  Very tough, and very dangerous.  But if you are strong enough, and can hold that pike position, you will love them.  But you will have to, of course, get some chains.

Now the next two shots take it one step farther, and illustrate the incline chain flye:

Funniest thing: when we had our gym, supposed body builders would say that we weren't a body building gym because we didn't have enough machines. If they had tried these exercises, they would have seen muscle definition that they never had before. The power lifters would have seen their bench press go through the roof. Give this stuff a chance, it works. Oh, and you'll need a major rest between workout days if you've done them properly. Video demo coming shortly - stay tuned!

 

Deadlifts, Calf Raises, Flyes Not Functional? Gimme A Break!

The word "Functional" has become trendy - certain groups of people think that only certain exercises apply to them.  Drives me crazy!!!  Some people with busy lives have trainers come to their houses to show them exercises using soup cans, and ten different ways to move with them.  This supposedly gives you "Functional Strength".  After an hour of this garbage, she/he drives away in the $50,000 car that you have just helped pay for.

Athletes, of course are not supposed to lift mind-boggling weights because they do not want to get too "bulky".  Because they are not ever going to need to do a deadlift on the ice, why bother doing them?  Instead, they need to be in "shape".  So everything is done at 50% intensity, and the weights are those that an 8-year-old would use.  But because these athletes turn these low intensity levels into a non-stop 20 minute circuit, rest a bit, then do it again, they sweat alot.  THAT'S WHAT ATHLETES NEED, RIGHT?  Ah yes, another soft athlete bailing out.

Have you ever tried to put 85% of your 1RM on the bar for your deadlift WORKING WEIGHT?  Do a set until failure, but real failure, no cheating yourself, rest 2:30-2:45, another set, another rest, and then one last set? See what happens.  In about 8 or 9 minutes, you will have the most complete single exercise workout ever, and you will take a long time to recover.

Whether you are an athlete, or that person who is scared of their "personal trainer", we are told that single joint exercises like shrugs, toe raises, and flyes are not needed because they are not "FUNCTIONAL". Because they don't involve as many muscles as a deadlift, lunge, or a bench press, they don't burn as many calories, or have that overall drain on your body... I agree.  But they are still necessary.  Have you ever grocery shopped, and had to carry your bags a long distance to the car?  Have you ever had to reach up to a high cabinet in your house? You hockey players...what does the last part of your skating stride involve when you extend that foot? You football guys...ever had your arm straight out from your body, parallel to the ground, and try to hold someone back? You 50-year-old gardeners...have you ever had to pull out trees, vegetables or shrubs out of the ground? The answer is, of course, yes to all of these I'm sure. Carrying bags is a shrug, reaching up high is a toe raise, extending your foot against the ice is a toe raise, the football analogy is a flye, and you gardeners, you are doing deadlifts.

The point is, all exercises are functional and have their place.  EVERYTHING is necessary.  It has all got to come together with a balance to get you strong.  EVERYTHING GOOD COMES FROM GETTING STRONG!!!!!!!!!!!!!!!!!!!

Still Cannot Walk Properly

I still can't walk properly, and my student is now gassed too!!!!! It's been three days, and my 25 minute lower body workout is still badly biting me.  Stairs are a hazard first thing in the morning.  So I figured I would try it on my student.  He's a 17-year-old, AAA hockey player.  Great kid, smart kid.  He's been here with me for 4 months now.  HUGE improvements.  He's getting it.  Not workload, it's about HARD WORK.  Thought I would just fast forward a bit, and show you the exercises from that session.  Remember, I have been lifting for 35 years, him......4 months.  It will work for everyone!!!!!!!!!!!!!!!!  Here is the video.

Kinda Confusing, Sort Of

I know that I am talking about innovative training in your home, but then showing you some "gym exercise photos".  Doesn't make sense, right? WRONG.  Part of being innovative is bringing everything together, for the most complete workout possible.  If the only things that worked were chains, bands and slider boards, the world would be screwy.  I told you that I have the world's best gym, right?  Interesting that you see a bench, dumbells, bars, loads of plates, a fully modified lifting cage, and yes, even two machines.  All this plus the alternatives.  Hundreds of options.  Hundreds of ways to get strong, BUT NOT BORED.  Hopefully, I will convert lots of you with the full package.  But in the meantime, do ya got 200 bucks for some chains and bands, a weight bearing beam, some kind of pole, and a slippery piece of floor or plastic? If you have that, and an open mind - you can change your workouts forever, AT HOME. Pro athlete, 12-year-old field lacrosse player, 40-year-old mother. It works for everyone. Watch the video segments and learn.  The possibilities are endless, especially if you do supplement your gym with a cage, some dumbells, and weights.
By the way, how many exercises do you think that I can do with my cage, and calf machine??????????????
If you ask me, I will tell. Until then, it's my secret.

You Want Innovation? Here's A Start

In grade school we all learned the basic push-up. Athletes are always punished for shortcomings in practice with the dreaded push-up. The problem is that this is actually a great exercise that's been ruined by over-use. You want to love push-ups again? Watch this! Push-ups on chains. And chest press with bands. It's all here, watch and learn. This is just the beginning, I have so much more to share in the days to come.

Aaaahhh, The Good Ol' Bench Press

If I had a penny for all the times that I have had to spot guys, get spit on by guys, and nearly puke from their horrible breath.....I'd be rich. Then the two questions that have given me a few extra grey hairs, "Whadya bench?" and "How do I get my bench up?".

Lock-out position with standard 7-foot bar. Always make sure the weight is clamped on the bar. And always make sure you have either a spotter or are in a power cage with safety catches.

Bottom position: bring bar down to mid-chest (just above the nipple). Slowly descend for about three seconds so you don't crush yourself, and then pause a quarter-second, then in a smooth movement without acceleration, push the weight up for a two second count. Lifting tempos can vary, I've just found there's nothing safer than a 3 second down/2 second up tempo.

I would always kid my gym members, especially the football players, that one day they were going to find a pile of steel filings where their beloved apparatus used to be. Yes, the hack saw was coming out. Don't get me wrong, this standard exercise does work and I use it .... maybe three times a year. Once, of course, to check my 1RM to see my progress. I assure you that by using some inventive alternatives and having an open mind, you will get stronger and save your shoulders at the same time.

This is a different variation, using the bosu and dumbbells. Dumbbells require more muscle recruitment to steady and allign the dumbbells. You'll also be using more core strength to keep yourself in line and not sagging. If you've never tried this variation, you'll be amazed at how many core and lower body muscles are involved. Bury your ego, you won't be able to use a lot of weight if this is done properly. Try the same tempo as mentioned above.


 If enough of you ask I will tell you a great short story about my 48-year-old gym member (drug free; never used) who went from a pb of 360 lbs. to 408 lbs. in 10 weeks....and never did a bench press once. (Here's a hint: look at the background photo on my blog).

As for any bench press, you can see the start and finish positions in these photos. I kept my butt down on purpose in the 2nd photo, can you see the difference between the 1st and 2nd photo? Keep your body in a straight line from knees to chest. Don't let your butt sag, because it's going to want to cave in with the difficulty of this exercise.

I Can't Take It Anymore!!!!

Why am I doing this? For decades, I've worked out myself and helped train many, many others. I've worked in "sports-specific facilities" that want to get athletes strong, except those same trainers shiver at the mere thought of doing a deadlift themselves, because it's difficult and it's not perceived as an "athletic" movement. So therefore, they have professional athletes sitting on the floor doing oblique twists with a 10 lb. medicine ball because it's "sports-specific". What's my problem with that? Nothing, except some 5-year-olds can do the same movement. So what is that pro athlete really getting out of that exercise? Virtually nothing, but an emptier wallet.

On the other hand, 70-year-olds who are in great physical shape are supposed to use just machines to be safe.

Oh, and body builders, like athletes, are unique and have different muscle groups than the rest of us. Do you believe that? Of course not, we all have the same muscles. A pro athlete, a body builder and a 70-year-old all use the same muscles to climb a set of stairs.

The industry has put up walls to segment people by gender, athletic ability and age. There's no need for this. My innovative approach uses weights, bands, chains, slider boards, bosus, medicine balls and equipment. I'm going to show you how it can all come together in the comfort of your own home - if that's where you choose to work out. So let's get started.......