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.
Thursday, 22 December 2011
Wednesday, 14 December 2011
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.
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.
Monday, 12 December 2011
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.
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.
Thursday, 8 December 2011
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!!!!!
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!!!!!
Sunday, 4 December 2011
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.
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.
Thursday, 1 December 2011
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!
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!
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