Greg Robins

Are you having trouble with the squat? Maybe you’re pitching forward, not making progress, having all sorts of joint pain? I feel you, I’ve been there.

The squat is an awesome lift. It’s also a lift where things can go wrong in a hurry. The thing about squatting is this, you have to go down and up, and unlike the bench press, you don’t have a giant padded bench to support you. With that in mind the descent becomes a huge decider as to the outcome of the lift.

Here are three things to consider before dropping like it’s hot:

1. Where’s the pressure?

Strive for neutral, with the foot rotated out slightly. Avoid excessive supination.

If you want to be successful, start treating the squat as an exercise is spreading, not in sitting. I like to tell people the knees go out to get down, the knees go out to get up. The old adage to sit back like you’re sitting in a chair is crap in my opinion. With that in mind, make sure you have pressure on the outside of your heels before descending. I’m careful to say heels, and not feet. Too often cueing outward pressure on the feet leads people to roll over and lose contact with the ground from just below the big toe. While you don’t want to squat on your toes, you do want to try and keep them down to ensure balance and control through the movement.

2. Brace yourself!

I like belts. Belts teach people how to brace, they don’t have to be so tight that you can’t breathe either. Weak abs, and /or a lack of intra-abdominal pressure will send your squat into no man’s land.  So how do we fix this? For starters, learn how to brace. Using a belt is a nice start, but eventually you want to limit belt use to higher percentage lifts. Outside of a physical aid, practice is always a great option. Practice bracing, every rep, every set. Additionally, utilize exercises that teach and train proper bracing: pallof press variations, planks, and anti-extension exercises such as rollouts, body saws, and push ups are a good place to start

3. Think back…

This is not a great position to be in when carrying hundreds of pounds on your back…

I mean this in a few ways. One, as soon as you release to descend already be thinking about driving back into the bar with your shoulders. Doing so will send the hips where they need to go, and applying # 1 and # 2 along side will keep you balanced. Second, think about driving your upper back into the bar, not your head. “Head back” is a fine cue if the person is on the same page as you. By this I mean they relate “head back” to keeping the neck packed and then actually driving the entire shoulder girdle into the bar. If they aren’t on the same page, they will most likely relate “head back” to lifting the chin, and this will only make it harder to maintain stiffness through the upper back / shoulder girdle (and keep a neutral spine).

Mike Robertson lays it down nicely here: Coaching Neutral Neck

Take these 3 ideas with you to your next squat session and say goodbye to coming forward, stagnant numbers, and nagging joint pain!

For more on the squat check these past posts!

Approaching The Bar Part II

Low Bar Back Squat Trouble Shooting

As the bill to make my birthday a national holiday is still pending, many of you probably don’t realize that I turned 26 today. Happy Birthday to me!

This past year has been REALLY eventful. There have been ups and downs, and I have gone through a lot of changes. The following are 25 lessons learned both in and out of the gym, each has played a significant role in my life over the past year. I am just writing these out as they come to mind, so here comes the randomness!

1. Nothing is out of your reach: You’re not the smartest, the strongest, the best looking, etc. SO WHAT. You are capable of getting what you want. In order to do so, you need to embody some of the following lessons.

2. Don’t limit yourself from the start.

3. Do You: Stop worrying about what others have, what others do, what others want. Make time to help the people you care about, and show those important to you that you care, but never give up what makes you who you are. If you are a genuine person, and you work hard, you are going places. Become the strongest version of yourself.

4. Stop making fear based decisions. Making choices based on fear is a sure fire way to be unhappy. I subscribe to the idea that you can make decisions based on love or fear. Don’t choose to do things because you are scared of an alternate outcome. Choose based on your values, whatever those may be.

5. In line with number 4, start making conscious decisions.

6. Challenge the norm: Stand up for what you believe in. Sometimes you might piss someone off. Most times people will admire you for believing in something.

7. Be positive.

8. Go to bed early, wake up before the drones.

9. Do what YOU want to do. Yes, sometimes being a good friend, or partner, means making sacrifices. However, you can often times strike a balance between what others want, and what you want. Your friends are going to the club, and that’s not your scene? Meet them for dinner before, and head home after.

10. Being introverted is ok.

11. You can’t teach hustle.

12. Getting stronger solves A LOT of problems.

13. Better to be great at less, than mediocre at more.

14. I love my job, and if you don’t, I think you should make a change.

15. My clients are awesome, each in their own special way. Be professional, but also be a friend. I don’t like the idea that our relationship is purely just the hour or three we have at the gym. Get involved.

16. Power lifting is a ton of fun. Training with a purpose will do more for you than any flashy program, or BS supplement.

17. Hard work, trumps everything if you want to get stronger. Sure, an intelligent approach keeps you healthy, but you actually have to train your ass off to make gains.

18. Writing is the greatest outlet I have. I recommend everyone makes time to write.

19. Soft tissue work, mobility work and activation will make you feel and perform better. Don’t skimp on it.

20. Be grateful: I am incredibly grateful for the people who have come into my life, believed in me, and given me the opportunities to be the best I can be. Thank you: My parents, brother, friends, Murph, Steve, everyone at TPS, Eric, and my future friends at CP.

21. A good training partner will change the way you train. Thanks to my boy Jamie Smith (Dale Doback).

22. Jumps are awesome. If they make sense for you, use them.

23. Stay humble, stay hungry.

24. Communication is everything. You can have great ideas, be incredibly intelligent, love someone to death, but if you can’t communicate your feelings, and your value it doesn’t matter.

25. “The road to hell is paved with good intentions”: Sometimes you will do the wrong things, for the right reasons. Apologize, forgive yourself, and move on.

Yesterday was a HUGE day. What an incredible way to start the week!

In case you missed it, check out yesterday’s post, a new video on KB Swing variations, and the article I recently did for Men’s Fitness:

Mastering The 10 Athletic Movements – This article covers some of the best exercises athlete’s, and every day people alike, can use in their workouts. It’s already been shared over 1,000 times, I think you will like it!

Pimp Your Pull – Is the weight stuck on the floor? Check these tips out, and get to work.

Thanks for stopping in, and look for new content later this week!

Chocolate Rain?

Are you stuck in plateau with your deadlift? If so, this post is for you.

I do not have EPIC numbers by any means. However, from August 2011 to March 31, 2012, I effectively put a 100lbs on my pull (425 -> 525).  My training numbers have continued to show progress, and I am willing to bet the farm that by July 2012 I will have put 150lbs on my pull in just under a year.

The following tips and guidelines are based on my experiences, not any kind of scientific research. If that doesn’t work for you, go read research papers and keep making no progress. (kidding, sort of.)

1. Do more HEAVY rowing, and horizontal rowing in general:

The addition of consistent barbell rowing has had tremendous transfer to my deadlift. So have one arm DB rows, chest supported rows, and dead stop rows. I have approached the barbell row as a monitored lift. I actually keep track of my numbers, base them off percentages, and do sets with rep prescriptions as low as 3. I highly recommend that if you want to increase your pull that you start getting after your rowing. No more going through the motions, load it up and put in some hard work.

My approach right now looks something like this:

Wednesday (Bench Focus) = Barbell Rows 5 (75%)/3 (85%)/1 (95%) approach with money sets, so top set is usually taken for about 10, 6, 3. I also include 1 Arm DB Rows in a 3-point stance heavy for 4-5 sets of 10-12.

Saturday (Press / Pull Up Focus) = One Arm Dumbell Rows (knee on bench), very heavy (160-180lbs) for 4 – 5 sets of 5 – 8 reps. I use a strap and allow for some body english.

2. Always include upper back work:

This will help all your lifts, but every training session I do includes upper back work. I rotate between half kneeling face pulls, prone raises, and kneeling cable reverse flyes. Not to mention, the added rowing on bench and press days is hitting the upper back as well. I set it up like this:

Monday (Squat Focus) = Half Kneeling Face Pulls – 4-5 set of 10 – 15 reps. This is a great place to stick this because the half kneeling position adds the benefit of getting some post squatting hip flexor stretching.

Wednesday (Bench Focus) = Prone Raises – 4 – 5 sets of 10 – 15 reps, usually one set to failure as well.

Friday (Deadlift Focus) = Kneeling Cable Reverse Flyes – 4 – 5 sets of 10 -15 reps, usually includes a set to failure as well.

Saturday (Press / Pull Up Focus) = Split Stance Face Pull with band 4 – 5 sets of 15 – 20 reps. More restorative, as I am already doing a lot of rowing on this day.

3. Get stronger, not faster:

I have seen little transfer from speed pulling. I know it works for A LOT of people, and maybe as I get stronger I will need to use it. That being said, putting in more hard work and volume on deadlift variations has worked much better. I cycle through a few supplementary lifts: Block Pulls (varying heights), Defecit Pulls, and RDL’s. I don’t rack pull. I will also note that if you want one lift to go up, you should not let others go by the way side. Low bar back squatting for instance, if you’re leveraging against the weight correctly, has tons of transfer to deadlifting. As it goes up, so will your pull. In fact, the gains I have made in the pull have been slightly less than the gains in the squat during the same period (325 -> 455). Here is a sample of how I put the supplementary exercises in.

Block one: Block pull (80, 90, 100% for sets of 1-3)

Block two: Block pull (lesser Height) (80, 90, 100% for set of 1-3)

Block three: Block pull (just off the ground) (80, 90, 100% for sets of 1-3)

How’s that for simple? Do more work, don’t get fancy.

Here is an option that uses all three supplementary lifts:

Block 1: Barbell RDL’s

Block 2: Defecit Pulls (chain option)

Block 3: Block Pulls (3in)

4. Release your hip flexors, activate your glutes, work your thoracic extension:

Basically, help put yourself in a more advantageous position to pull. My warm up on deadlift days includes quite a bit of work on the hips, glute activation, and upper back extension. Here are my favorite drills, thanks to those in the videos for opening my eyes to these great drills:

(I don’t hold these, I do reps of 6 – 8)

5. Jump on it:

I have found jumping to be an integral part of my strength gains. I am an advocate of jumps over dynamic effort work. Especially for raw lifters. Force is force, and learning to apply force into the ground quickly will transfer into applying force into the ground over a longer period of time in the deadlift (and the squat). I cycle through different jumps, and different amounts of them based on what block of training I am in. Here is an example of the 3 block set up I am in now:

Hope this helps and everyone is having a great start to the week!

Hi All! I have a little gift for you on this beautiful little Friday, enjoy!

Neck No More: 8 Weeks To A Massive Upper Back

(Note: I will post up Phase 2, weeks 5-8 in a few weeks. Let’s not get ahead of ourselves!)

Nothing commands respect like a massive upper back. Let’s face it plenty of guys have abs, but when the shirt goes on they might as well be indy rock singers. Only the dedicated few have physiques that scream STRONG, even when covered by threads.

A well developed upper back is common place amongst physique, strength and contact athletes. However, the majority of us are not these people. This doesn’t mean we can’t combine methods used by these folks to achieve impressive back development, get strong and stay healthy to boot.

The eight week program below is designed to help you with impressive muscle and strength gains, with an emphasis on laying some brick below that dome of yours.  Additionally, you will find an approachable three day split offering a well rounded approach that fits in your schedule; because let’s face it you want to spend time doing more than posing, practices and sparring.

Below is a 3 – Day Split following a Lower / Upper / Full Body scheme. For each exercise there is a short description of how to appropriately choose your weights, and why the exercise has been selected.

Phase 1     

Day:  1 / 4 / 7 / 10

1. Deadlift 4 x 3 / 3 x 3 / 3 x 1 / 2 x 3

Ask anyone whose lacking a neck how to ditch yours and they will tell you to start with deadlifts.

How should I choose the weights?

As an example: if you think you can lift 315lbs for three repetitions, all 4 sets in week one should be performed at this weight, with a 5% window up and down (300-330lbs). The same applies to week two. In week three you will work up to three heavy singles. As a rule of thumb take your best set of three from week one or two and divide that number by .925. This should give you an idea of where you should get close to for week 3. In week four, you will “back off” by decreasing total volume (how much you do) but not intensity (how much weight you lift). Therefore, your two working sets should still be in the same window as they were week one and two. Try not to miss any lifts, but if you feel good don’t let the numbers established in week one keep you from adding to the bar in week two or four.

2. Reverse Lunges (Front Squat Grip) 4 x 6 / 5 x 6 / 4 x 8 / 5 x 8

Reverse lunges are a great movement to build powerful legs. By using the front squat grip we are placing a much greater demand on the abdominals and upper back in order to keep an upright posture of the torso.

How should I choose the weights?

The set / rep scheme is a very basic addition of volume throughout the 4 week block. As with the deadlift the four sets in week one are “working sets.” Each set should be performed within that 5% window of what you are maximally capable of for 6 reps. Also, the weight established in week one and two at six repetitions, should be maintained into week three and four when the rep prescription intensifies to eight.

2b. Half Kneeling Face Pull 4 x 10 / 5 x 10 / 4 x 12 / 5 x 12

Generally you wouldn’t couple two exercises that compete against each other; it takes away from your capability to move as much weight as possible in either lift. In this case the face pull works the upper back and so does the front squat grip on the reverse lunges. However, they are purposely coupled to increase the demands on the upper back musculature as the focus of this program is on growing the upper back, not on improving your strength in the lunge.

How should I choose the weights?

In the same style as the lunge, use the weight established in weeks one and two into weeks three and four as the reps increase.

3. Supine Hip Extension Leg Curl (SHELC) 4 x 10 / 5 x 10/ 4 x 12/ 5 x 12

Note: Sub Glute Ham Raise (low foot setting) If available @ 4 x 8 / 5 x 8 / 4 x 10 / 5 x 10

SHELC’s and GHR’s are impressive posterior chain accessory exercises.

How should I choose the weights?

You can’t load the SHELC’s and you don’t need to load the GHR. I am less concerned with additional load in these two movements as much as I am concerned that you are doing them. If your gym doesn’t have a Glute Ham Raise bench I would highly recommend you seek out a facility that does.

3b. Barbell Rollouts 4 x 8 / 5 x 8 / 4 x 10 / 5 x 10

The rollout is an anti-extension exercise that increases spinal / torso stability. It has shown the most musculature activation of any ground based movement in the anterior abdominals, and is far superior to the time you are wasting doing 14 million crunches. Train the mid section for stability and you will build a “core” capable of moving some serious weight.

How should I choose the weight?

This is another movement that I am less concerned with you loading, and more concerned with you doing. Feel free to use an ab wheel, val slides or slide board to get these done.

4. Heavy KB / DB Swing 10 on the Minute For: 10m / 12m / 14m / 16m

This is pretty straight forward. Do ten swings every minute on the minute for the time allotted. It’s a great finisher to keep the gut in check and adds additional time under tension to the upper back. (2m additions each week is aggressive, if your preparedness is low, add 1m per week)

 Day:  2 / 5 / 8 / 11

1. Weighted Neutral Grip Pull Ups 4 x 4 / 3 x 4 / 5 x 4 / 2 x 4

Weighted pull ups should be a staple in anyone’s program who wants to build a head turning back, even if it’s at the expense of being able to turn your own.

How Should I choose the weights?

Build up to your working sets and do your best to maintain that weight for each set. In week two and four, where you are only performing three and two sets respectively, feel free to add an additional few pounds to the belt. If you are unable to perform four pull ups at your body weight approach this exercise from a total reps stand point (16/12/20/8). Get as many reps as possible each set until you have done the total reps prescribed.

2. Slight Incline DB Press 4 x 6 / 5 x 6 / 4 x 8 / 5 x 8

This straight forward; all sets are working sets and can be worked up to if needed. The weight you can move for six should be the same weight you use for eight in weeks three and four.

2b. 3 – Point DB Row 4 x 6, 1 x As Many Reps as Possible / 5 x 6 / 4 x 8, 1 x As Many Reps as Possible / 5 x 8

Heavy single arm DB rows are a phenomenal back builder. These are performed in the same fashion as the DB press; work up to your working sets if needed.  Maintain your six rep weight into weeks three and four. Go heavy with these and allow for a small amount of body English.

3. Dips 4 x 8 / 5 x 8 / 4 x 10 / 5 x 10

I love dips. They get a bad rap, with accusations that they destroy shoulders. As with any exercise, if you do them incorrectly they can lead to injury. Perform them right, and load them as necessary with a weight belt or chains. If you cannot perform 8 bodyweight dips approach this in the same fashion as the pull-ups with the goal being a total amount of reps (36/40/40/50).

3b. Prone “Y” Raises (Thumbs Up) 4 x 8 / 5 x 8 / 4 x 10 / 5 x 10

Prone raises help activate the lower traps leading to a thick back, and healthy shoulders. Make sure you use a weight that is challenging but not too heavy to feel the lower traps initiating the lift.

4. Farmer’s Carry 30 yds x: 5 trips / 6 trips / 7 trips / 8 trips

What’s a program without loaded carries, especially when we are working to build that yoke? Make sure you go heavy enough to make these challenging. Your grip should be the limiting factor here, if it’s not on the verge of failing come the last trip you need to step it up.

 Day: 3 / 6 / 9 / 12

1. Squat 4 x 3 / 3 x 3 / 5 x 3 / 2 x 3

You didn’t think I’d forget to have you squat did you? Not only does putting heavy weight on the back help facilitate a neck shortage but squatting may be the ultimate overall mass builder.

How do I choose the weights?

I’m more concerned with you actually squatting than adding plates to bar. Therefore, the set / rep scheme is a basic management of volume. As with the deadlift work to a near three repetition maximum but don’t miss any lifts. All of your working sets should be performed within that 5% window, and weights should be maintained each week, only the total sets will vary. You don’t need to marry your weight established in week 1, so feel free to move up just so long as you are able to get all your working sets within that 5% window.

2. Overhead Press  4 x 3 / 3 x 3 / 5 x 3 / 2 x 3

The overhead press is my choice for the supreme upper body push. It builds incredible strength and adds mass to all the right places. Everyone likes to bench, but an eight week hiatus from the most popular spot in all of fitness will serve you well. Trust me, if you can press your body weight overhead you will be able to put up respectable numbers on the bench next time you’re asked “whaddya bench.”

How do I choose my weights?

Run this just like the squat. If you’re not used to overhead pressing you will probably make some pretty linear progress with your strength, so feel free to add to the bar as the weeks progress. Again, don’t miss lifts and keep all your working sets in the 5% window.

3. DB Romanian Deadlift 4 x 6 / 5 x 6 / 4 x 8 / 5 x 8

Perform these with heavy dumbbells. Straps are acceptable, as your grip will be a limiting factor. Maintain solid form and keep those shoulders locked back and down. Run the numbers just like the accessory movements in day 1 and 2, making sure to carry your six repetition weight into the 8 repetition weeks.

3b. Kneeling Belly Press w/ 10s Iso Hold 3 x 3 / 4 x 3 / 3 x 4 / 4 x 4

This has also been called a Pallof Press in many circles. I want you to start on two knees and focus on squeezing the glutes and keeping the rib cage down. This is an anti-rotational exercise, and is another good choice for torso stability. Each repetition is held for a ten-one thousand count. If you are unable to keep the hips locked forward, or the rib cage down decrease the weight.

4. Inverted Rows 4 x 8 / 5 x 8 / 4 x 10 / 5 x 10

Inverted rows are nice way to add volume to the upper back using a close chained movement in the horizontal plane. Meanwhile it also indirectly trains torso stability. You can use straps, a TRX, rings or a barbell. If you have them, some form of straps is preferred to the barbell. Instead of loading these progress the lift by elevating the feet and / or adding slight holds to the top portion of the lift.

4b. 45 Deg Back Raises 4 x 10 / 5 x 10 / 4 x 12 / 5 x 12

Use this to drill the hip hinge pattern similar to a deadlift. Make sure you feel the hamstring and glutes bringing the hips into extension. At the top of the movement the rib cage should be down with the abs braced and the glutes engaged. Be careful not to over arch the low back, avoiding lumbar hyper extension at the top. You can load this with a resistance band preferably, or by holding weight across the chest.

5. FREE TIME 15m (Think Beach Muscles)

Get swole. I don’t care how, so much so I didn’t even write it out.

Give it a whirl, and let me know how it goes. If you need help with exercise examples, just drop a comment and I will point you in the right direction. Thanks, and have a great weekend everyone!

I feel great about who I am right now. I am happy with what I do, how I spend my time, and who I spend my time with. This hasn’t always been the case. I have seen points in my life that were lower than low. I am not perfect, and I don’t strive to be. I know that there will be times where the sense of happiness I feel today will be challenged.

In many ways we are defined by how we handle these situations. When things don’t go our way, or when problems outside our control arise, how we react will determine how we continue. Recently, I reacted terribly to a time of high stress, and in doing so lost the most important thing in my life at the time. It wasn’t easy, but I am proud of myself for taking that unfortunate result (of my actions), learning from it, and making the most important realizations of my life.

Here are four of those realizations. They are also four reasons I am happier than ever, and will be able to weather any misfortune that comes my way in the future.

1. Seek solutions, don’t dwell on the problems:

I was always a person who answered this question: “What’s wrong”, in one of these ways: “nothing”,  or “I don’t know”.

Isn’t that easier than taking an investigative look at what’s causing the issues? Friends and family would recognize I wasn’t myself, and they would offer help. I told them if I knew what was wrong, it wouldn’t be an issue. HA! As if I was capable of fixing anything and everything. This approach was flawed in two ways: 1) I can’t fix everything, and 2) You can’t fix something if you refuse to confront the source.

Rather than continue with a faulty thought process I started recognizing that problems are problems. They don’t magically disappear. I started looking for solutions, and not rehashing the obvious. I did this for myself, and I started doing it for others. I realize the value in having someone you trust to unload your thoughts to.  If someone comes to me with a problem, I listen. After that, I don’t commiserate with them so much as I offer solutions. I might not always have great advice, depending on the problem, but I know I can get them thinking about taking action instead of just sitting in limbo. Even if it scratches them the wrong way at first.

Additionally, I stopped seeking counsel from people who didn’t take the same approach. If I come to someone and express a concern based on something I think I did wrong, I am not looking to hear that I did something wrong. I know I did, hence why I am here talking to you. So many people just reinforce the negative, and don’t help you find a positive solution. This brings me to realization two.

2. Surround yourself with positive people, and be the example:

I really don’t need negative people in my life. I was one, and I enjoyed their company because they served as confidants in my pity party. I also am not into smiley, gung ho, positive people either. Can we all agree that life is not all sunshine; it rains. Positive people, to me, are those who make the best of a situation. They are also people who go into things with positive expectations, not immediately dismissing something as “bad”.

I attempt to find the best in everything. There is always a more productive way to look at a situation. Being negative is among the least productive things one can do. Everyday is a chance to have a great time, make your life better, and make someone else’s life better. If you can’t get on board with that, get over yourself, and please don’t get in my way.

I always give someone the benefit of the doubt, and if they come to me with a negative outlook, I rearrange it. If they don’t want to see it that way, fine. I leave the door open for them to reconsider, but I no longer get sucked into that way of thinking, or make it my goal to twist their way of thinking. When they are ready to change, they will change. Until then, they know they have someone in their corner. I realize being positive can be tough, and my next realization has been critical in my ability to stay upbeat.

3. Be grateful for what you have, and share your appreciation for it:

I have a new found appreciation for everything I DO have. I have A LOT to be thankful for. I have my health, I have people who love me, I have the opportunity to help others, and I get to do what I love every day. I positioned myself to do some of these things, and others have been given to me. I no longer lose sight of how fortunate I am. I realize some people have a rough go. Not too long ago if you asked me, I would have said I was one of those people. That just wasn’t true.

Take stock in things that really matter, and see the very many things you have going for you. Stop trying to convince yourself that the things you don’t have are keeping you from being happy. Most likely, those things are not keeping you down, you are keeping you down. If you want a change, make it happen, all the while continue to be grateful for the oppurtunities, people, and life you have. When you do so it is easier to embody the first two points I made. It will also lead you to the most important realization, which is this:

4. I am uniquely me, and I am awesome:

I love me. I am far from conceited, in fact I still tend to put others before myself (which is my choice). That being said, I have learned to appreciate my own value. I have A LOT to offer this world, and offer other people.

I am weird, I am goofy, I am shy, I am human, I am me.

I don’t try to impress people, giving them the best of me is enough. If they cannot accept me for both my strengths and my weaknesses that is fine. I will not change to make them comfortable, but I will always respect and consider their opinion. I say what I feel, and I trust that being true to myself, and my values, will lead me to success in relationships and life.

I do not hold myself to another’s standards, only my own. I am happy with who I am, and because of this I can be happy sharing a piece of me with others.

This realization has allowed me to be more open about my experiences, failures, feelings, as well as my successes. I have done so through forums like this, as well as having more conversations and communication with friends and family. I cannot explain how beneficial this has been in helping me understand different concerns, and as a way to create accountability and support. Not to mention it has strengthened my connection with many people, including myself.

I hope that by sharing a little of me with you, I can help you think about your life. I don’t have all the answers, not even close. However, I can speak from my experiences, and I appreciate you reading this!

This could definitely be a series. I don’t feel like making promises though. I already committed to discussing training variables for the a foreseen future.

I hope everyone is enjoying their Friday, and looking forward to a great weekend. Here are some things I am sick of people making a fuss about:

1. OVERTRAINING:  ”Dude I think you might be over training”

Dave Tate once said when asked about the de-load: Most people need to re-load. I tend to agree. Most beginner’s: a) don’t think they’re beginners, and b) read training information that is not applicable to them. I use deloads in my training, and in most of my client’s programs. Notice I said most, not all, and a deload is relative. It basically means do less. Less of not a lot is pointless…see where I’m going.

Correct me if I’m wrong, but has anyone received significant gains in the gym and not done a lot of hard work? You are going to have to put some volume in, some effort in, and show some mental fortitude. When you do that you will need to reciprocate with sleep, food, and better decision making (i.e. not going out 4 nights a week). If you aren’t doing the latter you are probably under recovering, not over training. RELOAD.

2.  ACCOMMODATION: “You gotta shock the body, keep it guessing, you know?”

I think I do, wait no, I don’t think I know what you’re talking about. If this is the basis of your training philosophy, congrats, you did it, your body has not accommodated to anything. It also hasn’t positively adapted to anything because you never gave it time to. This is why you look the same and are weak.

Your body is going to be pretty shocked by moving hundreds of pounds. You only do it for a total of maybe 4 hours a week. It’s also going to be shocked when you do one more rep, one more set, add 5lbs, or give it a break (not you point # 1 guy) only to pick back up and smash it again.

Cut the crap with a different workout every week. Honestly, you are more intelligent than that. Give things time to develop. Give the things that have a ton of transfer (big lifts) a lot of time to develop.

3. PERFECT FORM: “Nice set, but I think you put a little too much body english into that”

Disclaimer: I am not an advocate of stupid things that get people hurt. I hoped we could just assume this, but once I heard the thing about ass, you, and me, it makes me uneasy to even use the word. Additionally, as a coach you must progress with more caution, and patience than you may choose to do for yourself. Your body is yours, your client’s body is theirs, be careful.

Now that we got that out of the way. Please don’t let perfection stand in the way of getting better. I have a video of myself pulling 455 with a back position that would make a chiropractor weep. I didn’t hurt myself, but I wouldn’t recommend this to anyone. My point is this. What you can move today, with a little less than perfect form, you will move in a few months with grace.

Additionally, on an exercise like the one arm DB row, a little body english, and a DB that is heavy as crap, is still going to make me stronger. What’s not, is doing the same weight for 2 years and judging the guy next to me for moving a little bit.

I will finish this topic with one important concept. Movement in some places is ok, while movement in other places is dangerous. Using our two examples: Deadlift and the upper back rounds, ok, it’s heavy, keeping working on it. Lower back rounds, check your ego, and your technique. DB rowing and the shoulders / upper back rotate a bit, ok, it’s heavy and over time that weight will not warrant the rotating. Lower back and hips rotate, check the ego and technique. This is true with many exercises. Bottom line, a little break in form when pushing the envelope is ok,  get over it.

4. OTHER PEOPLE: “He is squatting wide, she is doing crossfit, they are eating paleo”

Stop worrying about other people. When you do, you might actually do something positive for yourself. A lot of things work, maybe everything in some way. Waste your energy on continually dissecting what everyone else is doing, and little energy worrying about what you are doing, and you will get nowhere. It’s true for training, it’s true for life. Worry about you, and find solutions that work for you.

Keep an open mind, consider advice, but stand for something. It all works, your commitment, and undying effort towards a chosen approach will be more important than what that approach is.

…I’m doing another one of these.