Muscularity
By taro

Seven Reasons Why You Can’t Build Muscle

Some people have a very difficult time developing muscle. Hardgainers, despite their greatest efforts, yield little progress. Conversely, “growers” reap amazing results despite what seems like minimal effort. The disparity between the two is often ascribed to genetics but the typical hardgainer has flaws in their approach to building muscle.  Below are ten of the most common.

  1. Conflicting Goals: Most of the hardgainers I meet want to build muscle and lose fat. While successfully addressing both goals at the same time is possible (especially for those new to exercise and gifted), the potential for change is smaller in comparison to addressing the goals separately. Maximum muscle growth requires increased calorie intake and minimal activity (especially aerobic activity) outside of muscle-building workouts. Maximum fat loss, conversely, requires reduced calorie intake and high levels of activity outside of muscle-maintaining workouts. To avoid nullifying their efforts, hardgainers need to go hard in one direction at a time. For example, they should focus solely on building muscle for three months and then switch to focusing on fat loss for three months. Separating goals into distinct periods of time (known as periodization) should be the foundation of all programs.

2.  Having a phobia of gaining fat. Clients often jeopardize their muscle building efforts to pacify their fear of gaining fat. Closet cardio and fatty food abstinence are common, highly counterproductive behaviours. The key to building muscle is to support your body’s anabolic drive. Aerobic exercise is catabolic and fats (as well as other nutrients) contained in meat, fish and whole eggs are necessary for a vigorous metabolism. Your self-esteem needs work If the thought of gaining half a percent body-fat frightens you. Favour the identity of a goal assailing beast as opposed to a pretty (and procrastinating) princess.

 

3. Pusillanimous Exercise Choices: If you need to find a group of hardgainers in your gym, just venture over to the functional trainers and inflatables – preoccupy yourself with these devices and just maintaining your physique will be a major victory! Pusillanimous exercises have common traits:

a. They occupy the extremes of the stability continuum. That is, they are either too unstable (involving wobble boards and balls) or too stable (involving machines). Too much instability limits target tissue strain by sacrificing load. For example, most reasonably strong people (with their feet well based on the floor) can strain their biceps with a curl equalling fifty percent of their bodyweight. However, if that strong individual compromises their base by standing on a wobble board their ability to curl will drop to pusillanimous poundages. Someone with good balance might be able to tax their biceps with twenty percent of their bodyweight – lifting toddlers requires more strength than that! (note: never lift toddlers while standing on an unstable surface) Too much stability, on the other hand, limits whole-body strain which is important for eliciting a general physiological response (the release of testosterone, growth hormone etc.). Machines, which feature benches, supports and guided resistance eliminate much of the muscular engagement necessary to control posture, base and movement.

b. They feature plastic or rubber.

c. Are often unilateral. The best leg exercises for muscular mass use both legs and both arms at the same time. Single limb leg exercises simply do not support enough load for hardgainers. Less load means less tension on postural and target muscles. No legitimate hardgainer will satisfy their need for leg development by using lunges, step ups, split squats or pistol squats.

Effective exercises also have common traits:

a. They occupy the middle of the stability spectrum (neither too unstable nor artificially rigid). Free weight and bodyweight exercises place an enormous demand on muscles. Maximal muscle engagement is required to support posture, base, movement and load. The high level of whole-body strain triggers a big physiological response. With little practice, effective exercises allow the use of functional loads – loads stimulating enough to cause growth in target muscles.

b. They feature bodyweight and iron.

c. Are usually bilateral. As mentioned above, static leg exercises should be supported by the optimal placement of both feet. You are most stable when you can support the most weight. Bilateral barbell deadlifts and back squats are the most important exercises for the hardgainer. There exists no other alternative.

 

4. Horrendous Technique: A hoisted weight does not mean successful stimulation of the target muscle. I am amazed at the ability of some individuals to complete a repetition despite completely bypassing the appropriate musculature. Watch out for inappropriate leg drive, swinging, bouncing, kipping, non-existant negatives and minimal change in target joint angle. The vast majority of exercisers need to reduce the amount of weight they are using and slow their tempos until they improve their technique.

 

5. Piss-poor programming: All muscles have an adaptive niche. That is, a specific level of stress that causes the greatest result. For example, the lats respond best to fairly frequent training featuring low reps, heavy weights and multiple sets. Don’t settle for the generic prescription of 3 sets of 10 reps. Find the adaptive niches for your muscles through careful planning, observation and documentation. These programming “sweet spots” will greatly accelerate your results.

 

6. Inconsistency: Gifted exercise responders can miss workouts, swing from program to program and still build an awesome body. Hardgainers, without consistency, will achieve nothing. If you are a determined hardgainer, missed workouts must be rare. Plan on having to grind (with joy) on effective programs for a long time before making a switch. Hardgainers, trying to build muscle, have to battle just as hard as overweight people trying to lose fat.

 

7. Lack of Aggression: The gym is society’s most important emotional outlet. Challenge heavy barbell and body-weight exercises. Dig out your life’s bane and use it to ignite fury just prior to your most demanding lifts. Stop interrupting your drive and focus with moments on the phone as well as social dilly-dallying. Not only will your results improve – your mind and spirit will thank-you!

 

Compared to those gifted, it is very challenging for hardgainers to change their appearance. However, every hardgainer I have worked with has built major muscle after addressing the flaws above. Have patience, be methodical and you will persevere!
By taro

On the Path To the Most Effective Leg Workout

It’s all about the deadlift. If you struggle to build leg mass your only hope is to hoist heavy weights from the floor. Squats alone aren’t enough – they need to be potentiated by weekly deadlifting.

The deadlift is key for several reasons:

  • Deadlifts are the ultimate stressor. If you disagree with this statement you have too little horsepower to tax your fuel tank. Using your whole body to lift gland busting weights is guaranteed to trigger adaptation. Your metabolism will boost muscular growth and your nervous system will become more powerful. Deadlifts make you more capable at all physical tasks.
  • It is the ultimate spinal erector exercise. A weak back will limit the development of massive legs.
  • Deadlifts feature a low centre of gravity. This facilitates greater stability. Stable exercises allow greater loading then unstable exercises. Greater loading means higher levels of tension within target muscle tissue.

Complete muscle activation is another major key to leg growth. Always stretch the antagonists of target muscle tissue prior to a set. The increase in activation will result in better growth and muscular balance. For the quadriceps, try stretching your calves prior to sets of squats. Although most believe the hamstrings are the only antagonists of the knee extensors, if the heads of the gastrocnemius are tight they will also impede quadriceps contraction.

Add maximum mass to your thighs by including this routine in your program:

 

Monday

A1. Perform a lateral gastrocnemius stretch for 30 seconds. Rest 30 seconds.

A2. Perform a set of full squats with your heels on the floor for 10 reps. Rest 3 mins before repeating A1 and A2 three more times.

B1. Medial gastrocnemius stretch 30 seconds. Rest 30 seconds.

B2. Perform a set of 3/4 squats, with your heels elevated by 1 to 1.5 inches (omit the top 1/4 of each repetition), for 10 reps. Without rest, repeat B1 and B2 three more times.

 

Thursday

A1. Perform an Iliacus, psoas or abdominal stretch for 30 seconds. Rest 30 seconds.

A2. Perform a set of bent-knee deadlifts for 5 reps. Rest 4 minutes before repeating A1 and A2 six more times.

 

Insert this routine into a complete, periodized program. While it is very simple it is also brutal – requiring very high dedication to recovery. Avoid spine extension intolerance. If you survive, it will provide the greatest gains possible.

 

Old timers will tell you. The gains were greatest during the glorious days of the deadlift!
By taro

How To Find a Good Personal Trainer

A personal trainer can have a profound impact on your quality of life. Exercise is the best medicine – capable of improving and maintaining physical and emotional health. Unfortunately, personal trainer quality varies tremendously. Luckily, good trainers leave clues. Due diligence begins by following the steps below!

STEP 1 Drop Your Biases

Physical Bias: Try not to immediately gravitate toward the prettiest or best built male or female in your gym. While this can be tempting, remind yourself that great genetics (and chemicals additives) can easily mask horrible training practices. Less spectacular looking specimens often have to fight tooth and nail to achieve moderate results. Genetically challenged individuals cannot make mistakes in their training and are intricately connected with methods that work.

Academic Bias: A degree or diploma does not automatically qualify someone as the best trainer for your goals. Even a trainer with a post-graduate degree may have little practical experience in your field of concern. Fitness and health information is evolving rapidly – trainers must keep their knowledge contemporary. Without maintenance, a degree quickly becomes obsolete! Balance your perspective and consider the tremendous value of experience as well as passionate, self-directed learning.

STEP 2 Observe

If you want to choose a trainer within your current gym environment, take some time to watch him or her in action. All behaviours give clues and you should take note of the following:

Professional Behaviour: How the trainer behaves with clients. Try to answer the following:

– Does the trainer arrive on time?

    • Are they preapared?
    • Are workouts preconceived or improvised on the fly?
    • Are observations and results documented?
    • Is their posture alert and attentive?Disqualify trainers that are consistently late, sitting, laying down, texting, preoccupied with themselves or their surroundings. Trainers should be active and engaged with their clients, either spotting, assisting with stretching, taking notes, mentoring or managing equipment.

Leisure Behaviour: How the trainer behaves when not with clients. Good trainers can often be seen doing the following:

    • working on fitness blogs (!)
    • creating programs
    • reading to improve their knowledge base
    • experimenting with exercises
    • managing their businessDisqualify front-desk flirters, perpetual phone-scrollers and general lollygaggers.

STEP 3 Interview

Speak to a few of the prospective trainer’s clients. Find out how long they have worked together and their general impressions. Good trainers have long-term relationships with many of their clients.

Most trainers will offer a free, initial consultation. Use this session to ask the following questions:

  1. Do you perform an assessment ? (to determine a client’s state of physical readiness, prescribe a course of action and to document starting statistics)
  2. What fitness skills and certifications do you have?
  3. How do you keep your knowledge current? (a great indication of a good trainer is an immediate ability to name several inspirational authors, fitness leaders and publications)
  4. Have you worked previously with someone like myself? (in terms of goals, attributes and circumstances)
  5. What are your goals for the future? (keen trainers have clear, industry related ambitions – half hearted trainers can’t wait to move on to becoming real estate agents, insurance brokers or interior designers)

STEP 4 Weigh Personality Wisely

Beware! First impressions are performances and the best performers are often miserable.

Even though your personal training candidate survived the first three steps of scrutiny make sure their personality suits yours. Throughout the years I have defined several trainer personality types:

  1. The Narcissist: Narcisists are drawn towards becoming personal trainers. They can be quite astute in their fitness knowledge but have the character of an overgrown baby. When you form a partnership with someone make sure there is at least one adult.
  2. The Cheerleader: These are the trainers which spew a continous loop of baseless, positive drivel. If you can tolerate a lack of meaningful insight from your fitness leader then the simplicity offered by this relationship is bliss!
  3. The Drill Sargeant: The type most featured in media, Drill Sargeants can be great motivators. However, constant shouting and dirision gets tiresome – you will probably want to drill the sargeant in the head after a couple of months. Great choice for short-term bursts of intensive fitness.
  4. The Fitness Nerd: Ususally underdeveloped trainers who compensate by having vast knowlege. Knowlege is great but if its application failed to render results in the Nerd it may also fail to render results in clients. Consider a nerd if all you want is a few sessions of basic, exercise information.
  5. The Believer: These personality types buy into every new trend and gadget that hits the fitness market. They love rubber, magnets, vibration, inflatables, electronics and other gizmos. Unfortunately, few trends stand the test of time and followers lose time, money and dignity.
  6. The Adaptive Personality: The very best trainers adjust their personality to best suit the changing needs of the client. They can be tough, gentle, loud, quiet, personable or professional. Their character and mood are consistent from day to day and workout to workout. The best personality for most.

Without regulating bodies or standards the responsibility of finding a high-quality trainer is entirely up to the consumer. Use the steps outlined above to cut through the fluff. Don’t commit to a large number of sessions at first and try several trainers. Look for honest referrals. Never underestimate the value of a good personal trainer!
By taro

Fallacies in Fitness – Episode III

1. The chin-up is a great exercise for the biceps.

Contemporary fitness articles are continuing to promote the chinup as a great exercise for building the biceps. This fallacy contradicts basic functional anatomy – the biceps are muscles which flex the shoulder joint, the chinup is an exercise which extends the shoulder! Every year, I set asisde a couple of months to target my pulling ability and devote myself to chinups and pullups. During this period of specialization I eliminate or greatly reduce all other upper body exercises, including biceps curls. Although my chin up performance improves, my upper arm girth always shrinks (by at least half an inch!). For further proof consider an independent study the next time you have biceps tendinitis (not brachialis or brachioradialis tendinitis). Despite the biceps soreness, performimg chinups and pullups will be tolerable. On the other hand, proper dumbbell curls will be excruciating (due to the superior level of biceps recruitment). Choose biceps curls if you want biceps development!

2. Compound movements are more functional than isolation exercises

This blanket statement drives me nuts for three reasons:

First, no exercise is universaly functional! Functionality is limited to a specific goal; that is, an exercise which improves one type of physical task may be irrelevent or even detrimental to another physical task. The chin-up, for example, is an invaluable tool for grapplers – strengthening sport-specific muscles, reinforcing key movements and serving as a tool for managing injuries. For boxers, however, the chin-up is largely irrelevent – it does not strengthen key muscles or reinforce any pertinent movements. In fact, weight gained from dedicated pulling would be detrimental to endurance and making weight.

Second, isolating and strengthening an individual muscle can unleash enormous potential in complex movements. Most clinicians (countless times I am sure!) have observed marked improvement in strength, power and efficiency when a single, performance limiting muscle has been activated. If your isolation exercises are not improving a specific ability you are probably not strengthening the correct muscle.

Finally, many people confuse complexity with function. An exercise is not automatically “functional” just because it requires inspiring skills. Physical tasks are made distinct by the muscles used, the physiology that is engaged, balance type, timing, co-ordination, environmental cues, state of mind etc. etc. Most flashy attempts at functional training are completely irrelevent to any goal.

3. Quadriceps to hamstring strength ratio is crucial for injury prevention

Incorrect notions in regards to muscular balance are often used to explain the occurence of injuries. Most often, it is the strength relationship between angonist and antagonist that is blamed. In truth, the strength relationship between synergists is much more important. The vast majority of muscular injuries (that are not the result of violent trauma) are the result of strain born from compensation. The hamstring has four heads – each reliant on the other to help with functions at the knee and hip. A weak or inhibited head (caused by postural issues) forces the active heads to pick up the slack. Overtime, the active muscle fibres become overstressed and tight. When the final straw imposes its stress the vulnerable heads are either strained or torn. Balance the strength amongst synergists and the incidence of injury will go down!

4. Just About Anything Overly Esoteric

Esoteric health and fitness trends often prove to be fallacies. When promised effects cannot be readily observed, experienced or logically validated there is good reason for strong skepticism. I am not sure where the threshold for skepticism exists for some followers of esoteric ideas but it seems to be way too high. Novel ideas are great (I hope to share a few!) and certainly don’t require published, peer reviewed data to at least be contemplated. However, reality tends to be grounded in the fundamental sciences of anatomy, physics, chemistry and biology. Some fitness and health trends that should provoke healthy skepticism:

  • breathing interventions
  • cold exposure (I would bet 20 minutes of sun exposure is more beneficial)
  • bowel interventions
  • physical therapies which don’t feature physical contact at the affected area
  • mostly anything that requires batteries or is made of plastic

5. Some types of exercise build long and lean muscles

Another fallacy that drives me nuts every time I hear it. Leaness is forever determined by the balance between caloric ingestion vs expression! No exercise will build a “lean muscle” in a fat environment. If special exercise classes built long muscles then the instructors would have muscles that exceed the length of their bones! Their muscular system would drag behind their skeleton like an oversized sweater or fallen socks. If I had a special power it would be to evoke a world-wide reflex to think twice before adopting any notion as a belief!
By taro

Program: Volume and Intensity Cycling

Good old VIC. Volume and Intensity Cycling programs have existed since people started counting reps and sets. VIC has been called many names – Heavy/Light, High Reps/Low Reps and even Oscillating Intensity Training. Regardless of name the basis remains the same; that is, alternating workouts of low volume and low tension (or low intensity) with workouts of high volume and high tension (or high intensity). While VIC is old, it can still kick the butt of most fancy pants programs out there. Adding advanced methods to the basic template make VIC invincible. Volume and Intensity Cycling is highly effective for several reasons:

  1. It frames a desired performance level. Let’s use sprint training as an analogy. Improving 100 meter time necessitates addressing aspects of endurance and strength. A sprinter would therefore train both 120 meters (to address endurance) and 80 meters (to address strength). Applied to resistance training, if your goal is to improve the amount of weight you can lift on an exercise for 8 repetitions, you would frame that goal by training aspects of strength (using 6 repetitions and relatively heavy load) and aspects of endurance (using 10 repetitions and relatively light load). With both high rep days and low rep days included every week, VIC addresses both ends of the performance enhancing spectrum!
  2. VIC uses multiple pathways to build muscle and strength. VIC causes metabolic stress, improves motor skill and imposes high tension on muscle fibre.
  3. By alternating long, heavy days with briefer, lighter days VIC smashes muscle yet facilitates recovery.
  4. VIC eliminates guess work. Every muscle has an “adaptive niche” – responding better to either higher repetitions, lower repetitions or a combination of both. Since all levels of repetitions are addressed with VIC, your target muscle is guaranteed to receive optimum stimulation (at least part of the time).

BELOW is a basic VIC program dedicated toward developing the quads, lats, chest and biceps. This example should be integrated into a properly periodized program.

MONDAY – Legs, Back

(Group A) – 3 sets each, 60 seconds between sets

Squats 10 reps

Pull ups 10 reps

Hamstrings Stretch 30 secs

(Group B) – 3 sets each, 60 seconds between sets

Belt Squats 10 reps

Pullovers 10 reps

Calf Stretch 30 secs

(Group C) – 3 sets each, 30 seconds between sets

Calf Raise 30 reps

Rear Delt Raises 30 reps

Pec Major Stretch 30 secs

TUESDAY – Chest, Biceps

(Group A) – 3 sets each, 60 seconds between sets

Barbell Bench Press 10 reps

Dumbbell Standing Twist Curls 10 reps

Rear Deltoid Stretch 30secs

(Group B) – 3 sets each, 60 seconds between sets

Dumbbell Bench Press 10 reps

Dumbbell Preacher Twist Curls 10 reps

Lat Stretch 30 secs

(Group C) – 3 sets each, 30 seconds between sets

Shrugs 15 reps

Laterals 15 reps

Wrist Curls 15 reps

WEDNESDAY – Off

THURSDAY – Legs, Back

(Group A) – 6 sets each, 60 seconds between sets

Squats 6 reps

Pull ups 6 reps

Abdominal Stretch 30 secs

(Group B) – 4 sets each, 60 seconds between sets

Belt Squats 6 reps

Pullovers 6 reps

Coracobrachialis Stretch 30 secs

(Group C) – 3 sets each, 30 seconds between sets

Calf Raises 30 reps

Rear Delt Raises 30 reps

Pec Major Stretch 30 seconds

FRIDAY – Chest, Biceps

(Group A) – 6 sets each, 60 seconds between sets

Barbell Bench Press 6 reps

Dumbbell Standing Twist Curls 6 reps

Rear Deltoid Stretch 30 secs

(Group B) – 4 sets each, 60 seconds between sets

Dumbbell Bench Press 6 reps

Dumbbell Preacher Twist Curls 6 reps

Lat Stretch 30 secs

(Group C) – 3 sets each, 30 seconds between sets

Shrugs 15 reps

Laterals 15 reps

Wrist Curls 15 reps

***Repetition speed should reflect the goals, abilities and status of the athlete. In general, strive for a tempo which allows maximal strength expression while maintaining good technique.

On paper, VIC may not seem very novel or impressive. It is an old program, which (like an old friend) reappears every once in a while. Don’t take VIC for granted, however, as it is powered by very important muscle and strength building concepts. Frame your performance goal, target multiple growth pathways and be aware of muscle specific adaptive niches – your ambitions will become achievements!
By taro

A Personal Trainer’s Truest Test

We all appreciate the world class athlete. The kind of individual that challenges our flashiest tools and methods. Athletes justify all those hours spent dwelling on olympic lifting minutia and multi-planar periodization. Having high level athletes as clients is prestigious and makes us credibile in the public eye. However, experienced trainers know that champions generally come as extra-ordinary packages; that is, they are highly motivated, disciplined and gifted enough to hide all manners of training and dietary errors. The world class athlete, therefore, is hardly a measure of a coach’s mettle. A truer test of a coach’s abilities is the client who is the opposite of a gifted athlete. Unlike extra-ordinary packages, the individuals within this category (we will call them True Test Clients or TTC’s) are near total dysfunction. TTC’s are old, fat, diabetic or prediabetic, at major risk of cardiovascular disease, have multiple musculoskeletal health issues and have poor motor skills. On top of it all, TTC’s are often depressed, stubborn and cynical. At stake, instead of medals, is their very existence. Coaches have direct influence on the quality of life of TTC’s as well as the quality of life of those close to them. To have success with a TTC a trainer must have the following qualites in spades:

1. Compassion

Compassion is our greatest trait. Great coaches have enough wisdom and confidence to eliminate the need to judge, deride or dismiss others. Compassion promotes co-operation, tolerance and understanding – essential values for members within a community. Great trainers, driven by concern for their clients, search hard for solutions and get reults.

2. Leadership

All people should strive to be good role models. Younger generations and those who have fallen from the path need guidance. Role models are proof that living well and making good decisions results in great benefits. Personal stories of patience, problem solving and perserverence are powerful motivation for clients.

3. Gameness

Great trainers are warriors. Prior experience has equipped them with formidable tools and weapons. Not only do game warriors expect challenges in life – they welcome them.This attitiude has to be transfered to clients. The ability to surmount obtacles is vital on any path towards a goal.

4. Creativity

The physical disposition of TTCs demand innovation. Exercises will have to be modified and created. Trainers will truly test their understanding and application of “functional exercise”. Forget bosu balls and wobble boards – they are a catastrophe waiting to happen. Unlike gifted athletes, TTCs quickly validate as well as disprove fitness methods. New directions must emerge for every dead end.

The above traits are invaluable in helping any client achieve their goals. However, they must be truly formidable to succeed with a TTC. World class athletes are pure gold as clients. However, their patronage is not the basis of a personal trainer hierarchy – not by a long shot.
By taro

On The Path to The Most Effective Core Workout

No topic stirs more nit-picking than training the core. The trend of late is to cast as evil and purge from contemplation any exercise that causes the slightest degree of flexion or rotation of the spine. This intolerance is justified, say the pundits, in the name of spine safety. Yet, in sport and life, mega-spine flexion, extension and rotation occur frequently. Is there room for middle ground? A philosophical compromise? From my persepective, moments of spine motion and moments of spine stability should be alternated – the ratio depending upon individual circumstances. People need to pause for thought before reacting with derision and closed-mindedness. Lower back injuries are largely avoided with proper technique, astute program design and an understanding of spine health. With that said, here are seven MANDATORY elements required to have The Most Effective Core Workout:

1) A definition of “core”

The term “core” drives me nuts. It lacks precise meaning and suggests a muscular order of importance. What muscle or group of muscles deserves the title of core? The abs and obliques? What about the glutes and spinal erectors? Or the psoas? No muscle is universally more important than another. Functionally, peripheral muscles like the finger flexors and calf muscles can easily trump core muscles in many situations. For example, six-pack abs will be of no use to you on moving day if you drop your side of the couch (due to a weak grip). From a resiliency perspective, an injury to the periphery is just as disabling as an injury to the core. Why isn’t neck stability just as vaunted as “core stability”? Core is not a word which belongs in the vernacular of serious fitness folk!

2) DATA

How can you have your best core workout if you haven’t any idea what constitutes beating your previous best? Hard work alone never guarantees success. Fitness must be measured! Hard numbers guide us towards the path of success. Abdominal exercises and workouts are notoriously devoid of essential numbers. The Most Effective Core Workout must feature numbers indicating load, speed, distance and time!

3) Highly Effective Exercises

Most popular core workouts use runty exercises featuring meaningless movements and a lot of cheap “feel the burn” isometics. Effective exercises have common traits. These traits include:

  • The ability to generate incredible muscular tension at optimal muscle length
  • Ease of measurement (you can accurately monitor load, range of motion, moment arms etc.)
  • A lack of complex devices which corrupt muscle recruitment
  • A high degree of relevence to the goals of the athlete (ie kicking power, punching power, naked power)
  • Ease of learning. Tension on the target muscle is not lost due to instability and excessive skill.

Two examples of advanced, highly effective abdominal exercises:

Valslide Full Extension (Top Row) and Barbell Rollout (Bottom Row)

IMG_0280 IMG_0279

IMG_0274

IMG_0276

 

 

 

 

 

 

4) The Right Number of Sets and Reps

The most effective workouts match set and repetition schemes with the physiology of the musculature. The rectus abdominis, charged with moving major moment arms (the hips with extended legs or the torso with extended arms) is predominantly composed of muscle fibres capable of high force production. They respond best to low repetions, heavy loads and multiple sets. In general, advanced trainees seeking rapid abdominal devlopment should keep repetitions at six (or below) and sets per exercise at six (or above). Hit a muscle’s “adaptive niche”and your progress will soar beyond expectations.

5)Antagonist Management

No skeletal muscle in the human body will reach its potential if its opposing partner (in terms of location and function) is overly tight and hyperactive. Tight antagonists inhibit the activation of target muscles resulting in weakness and poor development. For example, if your spinal erectors are tight, they will shut off your abdominals and obliques (despite hard, isolated exercise). The short-term remedy is to stretch or release (using myofascial release techniques) the antagonists of target muscle just prior to your highest intensity sets. The long-term remedy is to improve muscular balance. Balanced strength distribution eliminates compensation (active muscles taking on the tasks of inactive muscles). Compensation is the primary cause of muscle tightness. Honestly, precise antagonist management is the most powerful tool currently available in the gym. Come to Tarodo seminars to fully harness its potential!

6) Emotional Management

Your greatest workouts will undoubtedly occur when you are riding the energy of unleashed fury. Proper “psyching-up”can easily boost performance fifty percent – far greater than any pre-workout supplement! Use visualization and music to turn repressed anger and aggression into increased repetitions. Proper venting of emotions will improve your workouts as well as the mood you present to your friends and family.

7) Anatomical Intelligence

Effective core workouts (regardless of definition), require a high degree of physical awareness. Learn to anteriorly and posteriorly tilt the pelvis as well as bend the spine in all three dimensions. High level exercise requires conscientious opening and closing of joints to maximally stretch and contract target muscle fibers. Anatomical intelligence ensures true muscular fatigue – eliminating reliance on the body’s elastic properties and momentum (two major reasons why so many people do so many repetitions with so little result).

Build your glute, abdominal, hip flexor or spinal extensor program on a foundation of knowledge, logic and open-mindedness. Define your goals. Stay objective. Use powerful and relevent exercises. Invest time in learning movement. Soon, you will find yourself On the Path to the Most Effective Core Workout!
By taro

How To Know If Your Fitness Program Is Legitimate

Contemporary physical fitness is lost. Nowhere, in any human endeavour, is there more misunderstanding, bias and fraud. Current marketing pracitice is to generate and promote exercise methods which are novel, quick and entertaining. This “revenue before results” fitness information saturates the media and distracts people from legitimate exercise methods. The cost of missinformation is very high – people spend less time exercising effectively and more people become discouraged. Exercise, one of our greatest weapons against pain, mood disorders and morbidity, is in deperate need of a higher standard. To be legitimate, your fitness program should meet the following expectations:

  1. It must make mathematical sense

    For the average participant, twenty minutes of exercise performed three times a week will not compensate for the usual caloric surplus – regardless of improvements in metabolic rate or degree of intensity. Likewise, a device or program which solely targets the abs will never substract sufficient calories from your diet to improve definition unless you are starving yourself. The first step toward choosing any exercise program – check the math!

  2. It must stress all joints of the body

    Every joint in your body must be stressed by your fitnesss program. This ensures uniform development of muscles, strength and bone density. This means your feet, ankles, knees, hips, whole spine, shoulders, elbows and hands must have dedicated exercise. Stop being sold by programs which only target one part of the body. (thigh squeezers, ab swingers, butt blasters etc.).

  3. It must be measured

    Hard work is absolutely no guarantee of progress. I often see extreme efforts result in decrements in fitness. The effects of your workouts need to be monitered. Legitimate fitness programs include meaningful testing, tangible progressions and precise record keeping. Don’t fall victim to baseless esoterica. Always look for numbers indicating load, speed, distance and time.

  4. It must be periodized

    Fitness programs have to change. The same movements, volume and intensity of effort will eventually wear you out. Hyper-macho, vomitous programs will only be sustainable for a short period of time – your body and mind has to recover. Much of the art of fitness programming lies in the creation of training phases which are less demanding. These phases allow physical and emotional recovery while still improving factors (such as muscle balance, flexibility, strengthening secondary muscles etc.) relevent to the overall goal. Unperiodized fitness programs are unsustainable fitness programs.

  5. It must be planned

    Haphazard fitness equals haphazard results. The best fitness programs follow successful systems. Systems, of course, are the result of plans which have been designed, executed and documented. Without a solid plan, chances are you will fail or have to work ten times as hard as necessary. Catch terms like “instinctive” or “confusion principle” are just excuses for being ignorant and lazy..

  6. It must be intense

    A physical activity cannot be called “exercise “ if it is not sufficiently intense. Sufficient intensity can be described as the minimum level of exertion required to stimulate improvements in muscle mass, strength, metabolic rate, cardiovascular health and bone density. Most physical activity programs fail to meet this criteria. Non-Exercise Physcial Activity can still be beneficial as it burns calories and time (which would have otherwise been spent sitting and eating) but participants will still require real exercise. Legitimate fitness programs feature high-intensity, intermittent bouts of effort which are planned and periodized.

Three Overt Signs of an Illigitimate Exercise Program

1. Your exercise device burns more watts than you do

Generally, electricity in an exercise program is a bad sign. Unless the device is a cattle prod, rely on manual activity as much as possible. Legitimate fitness programs feature solid iron, bodyweight exercises and glycogen consumption.

2. It is endorsed by a celebrity

How can anyone still believe celebrity endorsement is proof of legitmacy? Here are some thoughts for those easily persuaded by a famous face:

a. Most elite level athletes and screen idols are tremendouly physically gifted. They would have to work very hard to look bad.

b. Exceeding in sport or acting leaves little room for expertise elsewhere. Legitimate coaches and trainers are preoccupied fulltime with developing effective exercise programs. Do you go to personal trainers for advice on acting?

c. These are people who specialize in being paid to speak and seem credible. This fact alone should deter trust.

3. It features highly skilled, flashy maneuvres

People looking to enhance sport performance commonly fall victim to this one. Fancy is not necessarily functional. Movements that appear relevent to your sport are very often dissimilar in terms of muscles and physiology. Furthermore, highly skilled, acrobatic exercises take time to learn, involves greater risk and can mess up your sport-specific technique. Skills (footwork, agility, timing, balance, co-ordination etc) are very unique to your sport! Skills training should only be conducted under the supervison of an expert. The primary goal of any exercise program is to prepare your body to accept and express energy at a level approptiate to your sport – not to serve as a second rate repeat of practice.

Real exercise reduces the incidence of heart attack, stroke, diabetes, cancer, osteoporosis and high blood pressure. It also benefits mental health and keeps you physically able. Exercise is the single greatest anti-aging tool available. Choosing a fitness program or product should be taken seriously, mandating research beyond a book cover or thirty second infomercial. People need to stop buying into programs based on image, entertainment or fashion appeal. Health and function is more than sufficiently inspiring. People, pierce through the gaudy fluff pushed in your face and uncover the undercurrent of legitimate fitness!

Curl with Dumbbell
By taro

The Elbow Flexor Solution

On the topic of arm development, the mass media always panders to the prima donnas of the muscle world – the biceps. Yet, regarding the issue of arm mass and the ability to bend (flex) the elbow, iron warriors know the biceps are not the only muscles which matter. Assisting the prima donnas is an entire supporting cast consisting of the brachialis, brachioradialis, pronator teres and several other muscles which span the elbow/wrist. I like to call this supporting cast (with a hint of fake pedantry) the “non-biceps elbow flexors”. It is a major mistake to take the non-biceps elbow flexors for granted. From a functional standpoint, these muscles (more so than the biceps) help us arm wrestle, complete pullups, grapple and start outboards. From an aesthetic standpoint, the non-biceps elbow flexors add major, potent-looking MASS to the forearm and upperarm. Use the following solution for sub-par elbow flexors and then return to your usual modus operandi. Your newly reinforced elbows and wrists will take you to new performance levels!

How to know if this program is for you

You are an intermediate or advanced trainee who wants to radically improve overall arm mass and strength. Having pythons as arms appeals to you functionally and aesthetically.

Modus Operandi

Two powerful methods of increasing muscle and strength are featured in this program:

  1. The Double Standard MethodIn this program you will be trying to increase both your 8 repetition and your 12 repetition maximum using the dumbbell preacher curl***. The pursuit of two distinct repetition standards greatly accelerates progress on any exercise.
  2. Compensatory Negatives Method

When using this method you must achieve all precribed repetitions within a set. If you fatigue before achieving your goal the remaining repetitions are completed using negatives. For example, if a set requires 8 repetitions and you only manage 5 – the remaining 3 must be accomplished using negatives (with a load 10 to 20 percent heavier). Chances are you will manage fewer and fewer repetitions on subsequent sets which will require more and more negatives! FL !!! (Fiendish Laugh) Take 6 seconds to lower each negative repetition.

***Why the dumbbell preacher curl? Preacher curls place the biceps in a shortened positon and place an onus on shoulder extension (if you press the elbows into the pad as you curl) – this reduces biceps recruitment and increases the burden on the non-biceps elbow flexors.

DAY 1

1. Dumbbell Preacher Curls (palms up).

– Warm-up progressively.

– Choose a dumbbell that limits you to 4 to 7 repetitions.

– Perform an all out set targeting 8 reps (you should only achieve 4 to 7 reps if you chose your dumbbell wisely!).

– Immediately compensate for your repetition shortfall by performing negatives with a dumbbell 5-10 lbs heavier.

– Rest 3 mins

– Repeat two more times!

When you can achieve all 8 positive repetitions on your first set (with your initial load) it is time to congratulate yourself . You just improved your 8 repetition maximum! Move your chosen dumbbell up to the next size.

2. Dumbbell Hammer Preacher Curls (palms sideways)

– Target 3 sets of 6-8 repetitions (no compensatory negatives!)

3. Barbell Behind Back Wrist Curls

– Target 3 sets of 15 repetitions

– When you flex your wrists, apply pressure to the bar through the little finger side of the hand (as if trying to supinate). Make sure to maximize the range of motion! Pause at the top for a 2 second count.

DAY 2 – After 3 full days off…

1. Dumbbell Preacher Curls

    • Warm-up progressively
    • Choose a dumbbell that limits you to 8 to 11 repetitions (usually 5-10 lbs lighter than your DAY 1 dumbbell for this exercise)
    • Perform an all out set targeting 12 reps (you should only achieve 8 to 11 reps if you chose your dumbbell wisely)
    • Mourn your repetition shortfall and perform seppaku – no compensatory negatives on this day!
    • Rest 3 mins
    • Repeat two more times! (take note of your totals and aim to best them next time)

When you can achieve all 12 repetitions on your first set it is time to congratulate yourself. You just improved you 12 repetition maximum! Move your dumbbell up to the next size.

2. Dumbbell Preacher Hammer Curls

    • Target 3 sets of 10-12 repetitions (no compensatory negatives!)

3. Barbell Seated Wrist Curls

    • Target 3 sets of 15 repetitions
    • When you flex your wrist, apply pressure to the bar through the index finger side of the hand (as if trying to pronate). Make sure to maximize the range of motion! Pause at the top for a 2 second count.

Here are all four exercises demonstrated in RAPID FIRE sequence:

exercises

Ostensibly a simple, straightforward program, do not underestimate the power of the Elbow Flexor Solution! Mere mortals have added fifteen to twenty pounds to their dumbbell preacher curl eight – repetition maximum (within six weeks!). Having solved your non-biceps elbow flexors, you will have added to your functional potency. Regular biceps curls will feel light. Chores and sports will be dominated. As a final consequence, Prima Donnas will be overlooked in favour of their supporting cast.

How to Correctly Perform Deep Squats

Deep squatting should form the foundation of all physiques. A body with well developed thighs and glutes can stand alone without derision. Buttless, even the greatest torso risks ridicule.

The full aesthetic and functional impact of squats cannot be achieved by performing partial repetitions only – all must learn to go deep!

In the attempt to learn how to go deep, nearly all enthusiasts find they cannot simultaniously drop their hips to the floor while maintaining correct (upright) posture. They enivitably round their lower backs and hunch over. Most believe their limitations lie in their lack of flexibility. In reality, the biggest key to performing proper deep squats is balance – specifically, the ability to move the centre of gravity forward in relation to the feet.

 

 

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1. Good posture with the center of gravity moved forward (by holding a ten pound weight in front)

 

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2. Poor posture when the center of gravity is moved to the rear (by holding the ten pound weight behind the head)

Seven tips to move your body’s mass forward over your feet (without holding a ten pound weight!)

  1. Take a fairly wide stance (as your technique improves your stance can become more narrow)
  2. Turn your feet out sharply (this should externally rotate the femurs causing, via the femoral necks, the hips to move forward. Also, most ankles will have greater range-of-motion with the feet rotated out)
  3. Target getting your hips over your feet
  4. Let your knees push forward past your toes*
  5. Do not force your knees out, let them track over your big toe.
  6. Push your spine forward by trying to press your lower abdomen into your thighs (this both moves your centre of gravity forward and stretches your sacrum away from your femurs)**
  7. If, despite your best efforts, you still can’t maintain good posture as you squat down deeply – raise your heels three inches and try again with the above tips. Practice and then progress to lower heel postions until they are flat on the floor.

*perform calf stretches with the knees bent if your heels rise off the floor

**to keep a flat spine in the bottom of a squat the sacrum has to move away from the femurs. If, despite the tips above, your butt still won’t stick out – stretch the muscle fibres which squeeze the sacrum and femurs together – glute max!

The key to performing proper deep-squats is, without doubt, balance. Try moving your centre of gravity forward before resorting to stretching or elevating the heels. Deep squats are the cure for many physiques. Like all strong medicines, use squats wisely!

 

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