I went there to visit one of my friends. I had been before, but only for about 3 weeks and that was 2 years ago. I’ve been thinking about going back ever since (it’s quite an addictive place).

Anyway, the friend that I went to go visit is serious about his Muay Thai training (he’s a pretty active fighter). I’m serious about training as well, but my focus over the past decade has been on weight lifting. Since he was doing the Thai boxing every day though, I figured I’d join him. In total, I spent about 6 weeks training at Team Quest and I think the gym has only been open for a few months.

Team Quest, for anyone who doesn’t know, is quite a successful American based gym that’s produced a lot of top fighters (Dan Henderson, Chael Sonnen, Randy Couture, Matt Lindland etc.)

Training at Team Quest Thailand

Grappling / MMA

I was there mostly for the Muay Thai so I can’t really comment much on the MMA program since I didn’t take any of the classes (just watched). Looking back on it, I suppose I should have. I don’t really know what was stopping me either. I’m sort of regretting it now.

The instructors name was “Alex” and he definitely knew his stuff. He seemed really set on helping people too. The class was only scheduled until 4pm but I remember there being so many days where he would extend the sessions simply because he wanted to continue rolling with and teaching his students.

Muay Thai Training

The Muay Thai training was quite good. I’m a beginner, so I guess I don’t have that much to compare it too but I really enjoyed it. My friend has been living in Thailand for years though and he was going on and on about how this was his favorite gym (and he’s trained all over the place).

My trainers name was Joe and he was a really cool guy. He spoke fluent English (which was a huge plus) and I really liked the way he put me through my “pad work”. He showed me a lot of cool little tricks too. Here’s a video of him and his twin brother playing around (apparently his brother is a pretty famous champion)..

They have 2 Muay Thai sessions per day here but I was only training in the afternoons. Instead of the morning session, I would sleep in and do a long run at around 10 am. There’s a really nice area to run around the gym. The afternoon Muay Thai session started at 4 pm.

The Muay Thai session was basically either a run/skipping (I would usually skip since I ran earlier) followed by bag work, pad work (5 rounds if you can get through them all) and then either sparring or clinching. They clinch a lot here.

One thing that was pretty good was that when people had fights coming up, they all “shark tanked” them (example here). It really did feel like a “team”. Building on that “team” mentality, I should mention that while I was a complete beginner, I always felt comfortable during the sessions.

Nobody really has an ego here and while there are a lot of good fighters training, they all seemed really helpful. There was so many times when I’d get approached by one of them while I was hitting the bag and they gave me pointers.

They do a lot of sparring here as well but it’s based on technique. In other words, everyone had control and nobody was trying to take my head off. It was actually pretty fun.

The Location

The area around the gym is a really quiet/private area with lots of places to run. Right across the street though (about a 5 minute walk) is the Central Airport Plaza shopping mall. This is where I would eat most of my meals. After training, most of the students would head over there together so again, there’s a “team” feel. It’s not that busy yet though (and everyone sort of got along) so that’s probably why.

There’s 2 big food courts in the mall (plus a bunch of other restaurants) so there was always a lot to choose from. A meal there would cost about 30 baht on average (which is approximately 1 dollar) so I’d usually get a couple at once. Seriously, I don’t think I’ve ever ate so healthy in my life (and that’s saying a lot considering what I do for a living).

Everything is so natural and the lower food court area has all sorts of vendors selling lean boiled chicken (where I was getting most of my protein), salads and all sorts of fruit and vegetable drinks.

Chiang Mai in general is a beautiful city. The place has a really nice feel to it. It’s also less expensive compared to Phuket and the islands. I spent some time in both Bangkok and Phuket this trip and I’d have to say that Chiang Mai is my favorite place.

Team Quest Thailand Training Facility

I was really impressed with the gym itself. It’s all quite new and the place is outfitted with Fairtex equipment. There’s an indoor area with mats for grappling and also in the indoor area, they have a section with 4 heavy bags.

Indoor Area: Used for grappling and MMA

Outside, they have 4 other heavy bags, along with some of those puzzle mats and a big ring outside in the Muay Thai area. The gym itself is really big and they have a lot of room to expand.

Outdoor Area: For Muay Thai

They have about 4 rooms there as well that students can rent out. I stayed in one of them. It was 7000 baht per month (210 dollars). One of those rooms is a shared room and I think students can rent a bed in there for about 100 dollars per month.

A lot of the students wanted a bit more luxury though so they stayed in some of the hotels nearby (there’s a bunch of places to stay around there). I’m not quite sure of how much they were paying though.

There’s also a restaurant at the gym but they didn’t have it set up while I was there (not sure if they’ve got it running yet) but there wasn’t really a need for it since the mall is so close (probably why they haven’t bothered).

Overall Experience

My experience at Team Quest Thailand was pretty awesome. I’m appreciating it even more now that I’m back home in the cold (which is probably why I bothered to write up this review). I’m still in Thailand mode and I’m already planning a trip back. Anyway, if anyone has any questions, just let me know and I’ll do my best to answer them.

For my regular readers who are looking for a fitness oriented vacation, I’d definitely recommend that you head out to Team Quest Thailand for a while. It’s probably the quickest way to get into shape that I can think of.

As for how much of a role genetics play on your bodybuilding success, read along .. you're about to find out.

I have to admit, my inspiration for this chapter came about in a strange way. My friend was in a bind and being the wonderful guy that I am, i agreed to give him a hand at his nutrition store. It was a slow evening and the boredom was driving me crazy. I swear, it seemed like the clock was going backwards. I was just sitting there, peering into the halls of the deserted shopping mall when finally, in walked a customer. She was a rather large lady and ironically, she was munching on a bag of chips. Eating a bag of chips in a nutrition store, really?

She walked right over to the fat-burners and began analyzing the labels. Being in desperate need of some entertainment, I decided to strike up a conversation with her. I asked her about her goals and what she was looking for in a product. She informed me that she wanted to lose weight and perhaps being the bad salesperson that I am, I suggested making a healthy diet and an exercise routine the cornerstones of her program.

When I mentioned the dreaded E-word (exercise), she got this disappointed look on her face. Determined not to give up on her laziness, she looked back down at the bottle and said ” this will work too, right?”. “Nope” I replied without hesitation. She immediately questioned me and I rebottled by directing attention at the bag of chips she was holding. She giggled and informed me that her dietary habits weren’t the reason why she was struggling with her weight. She said she had “bad genetics”.

Long story short, she bought the fat-burner and my writing slump was broken – for I had just come up with an idea for the final chapter of this book. Why is it that we are so quick to blame genetics for our failures? Surely they play a part in our athletic potential. I mean, we are not all created equally. Genetics are inherited by our parents, their parents, their grandparents’ parents – the list goes on. So clearly, genetics are an important factor to consider when it comes to our limitations.

But can they really be blamed for our failures? Can those with less-than-optimal genetics somehow manipulate their training regimen to counteract potential pitfalls? Before we can answer these questions, we should first analyze the pre-determined genetic factors that effect our strength and size potential.

Muscle Fibers

I’m going to assume that all of you who are reading this article have watched the summer Olympic games at some point in your lives. From your recollection, visualize both a marathon runner and a sprinter. Note the difference in builds between the two. I’m sure you pictured the distance runner to be a lanky guy wearing goofy “short-shorts” and the sprinter as a muscular athlete wearing a spandex body suit. In this case, their questionable outfits are about the only shared similarities between the two competitors. They are at complete opposite ends of the fiber type spectrum.

Common sense tells us that for both athletes to reach world-class levels, they were both genetically blessed for their given sport. If you were to perform a muscle biopsy on both runners, the results would illustrate a distinct difference in their individual fiber type make-ups. The endurance athlete is likely to have a high distribution of slow twitch muscle fibers while the sprinter would have a higher distribution of fast twitch fibers. For those of you who are unfamiliar with fiber type variations, here’s a breakdown of the differences..

When analyzing the characteristics of fast twitch fibers, the high contractile speed and force output makes them ideal for speed and strength dominant activities. Similarly, when analyzing the capillary density and myoglobin content possessed by the slow twitch fibers, it becomes apparent that a high slow twitch distribution is desirable for those looking to excel in endurance activities.

The “middle of the road” fibers have the ability to adapt and mimic the characteristics of either fiber types. This adaptation gradually occurs in accordance with your type of training, whether it be strength or endurance based. Perhaps the most important factor for bodybuilders to consider is that slow twitch fibers don’t have the same growth potential as their fast twitch counterparts. Therefore, performing long durations of low intensity activity may trigger an undesirable shift in the “type 2a” fibers, causing them to take on slow twitch characteristics.

Okay, so fiber type distribution can be a major limitation or, in some cases, a gift. I’m not disputing that. But how many people does fiber type distribution actually hinder? Before immediately assuming that you got dealt a bad hand at the genetic table, you should keep in mind that only a small percentage of people a true “genetic freaks” with an extremely high dominance of either fast twitch or slow twitch fibers.
These are the people that can be spotted either running marathons or bench pressing 600lbs. The differences between the rest of us aren’t as drastic.

Determine Your Own Fiber Type Distribution

Determining your own fiber type distribution couldn’t be any easier. All you have to do is go grab a knife from your kitchen, carve out a tiny piece of your muscle and take it down to the lab to be analyzed. Voila, simple as that. Or, if your too wimpy for method number one, you can perform a 80% rep test.

Note: I should probably clarify that the point about the knife was clearly sarcarm just in case some whacko takes it literally. Anyway, back to the 80% rep test..

This method simply involves performing as many repetitions as you can with 80% of your 1 Rep Maximum. When performing this test, ensure that you are using correct form, using a controlled tempo and that you’ve gone through an appropriate warm up. Use the chart below to interpret your results.

1-3 Reps = Extreme Fast Twitch Dominance
4-6 Reps = Fast Twitch Very Dominant
7-10 Reps = Fast Twitch Dominant
11-13 Reps = Equal Ratio of Fast & Slow Twitch
14-17 Reps = Slow Twitch Dominant
18-21 Reps = Slow Twitch Very Dominant
21 & Over = Extreme Slow Twitch Dominance

Fiber Type Training

We now know that fast twitch fibers have a greater potential for strength and size development than their slow-twitch counterparts. Therefore, it only makes sense that our selected training mechanisms mimic these functions to ensure optimal stimulation. Since stimulation triggers adaptation, our training programs should incorporate any of the three methods discussed below. These techniques are the only ways to ensure fast-twitch fiber recruitment.

Training with maximal loads: When heavy loading is employed, we call upon all available muscle fibers to assist in the contraction – both slow twitch and fast twitch.

Increasing the speed of contraction: Using a sub-maximal load and exploding through the concentric phase of the movement will also activate the fast twitch muscle fibers. (Recall that the fast twitch fibers are activated through speed training).

Repeated repetitions with a sub-maximal load: Motor units, thus muscle fibers, are activated on an “as-needed” basis. As fibers fatigue, others are called upon. This goes on until all the AVAILABLE muscle fibers – both slow and fast twitch – have been utilized. Although we’re all different, it should be noted that over the years, certain body parts have evolved to having a higher distribution of either slow or fast twitch fibers – regardless of individualism.

For example, our calves (solius muscles) have adapted to all the low intensity walking that we do on a daily basis by adopting a higher slow-twitch fiber content. When training these troublesome slow-twitch dominated body parts, the rest intervals between sets should be reduced. This will effectively stimulate muscle growth by counteracting the effects of their increased capillary density.

On the other end of the spectrum, the muscle groups that are typically dominated by fast twitch fibers include the hamstrings and the traps. These muscle groups respond best to higher loading patters. The 80% rep test discussed above will give you an idea as to the fast twitch-to-slow twitch ratios within each body part.

Muscle Insertion Points

Unfortunately, I can’t remember the source of that quotation but it’s something that has always stuck out to me. Like everyone else, I had overlooked this simple concept. Of course, a lower insertion point makes for a more efficient lever (I can’t believe I hadn’t thought of this on my own). This was simple biomechanics.

If you suspect that you are “genetically challenged”, flex your bicep with your arm at a 90 degree angle and see how many fingers you can place in the gap between your flexed bicep and your forearm. A large space (3+ finger gap) indicates a high bicep insertion point.

In other words, it’s unlikely that you are ever going to be starring in your own production of the “gun-show”. Don’t get too discouraged though, you can still make improvements but you won’t reach a world class level for strength or size.

The calf region is yet another area that can be easily analyzed. Flex your calf with your foot dorsiflexed (toe towards knee) and note the insertion point. If it is located below the midpoint of your lower leg, you have a greater potential to develop strong muscular calves. So large in fact, that you can rightfully call them “cows” (ha..ha).

However, if your insertion point is located above the midpoint, your not so lucky. Unless you put in the extra effort, you’ll suffer from chicken leg syndrome and shorts will likely be your worst enemy. Your calf insertion point is thought to provide more information than just your lower leg potential.

In fact, according to strength coach Don Alessi, a high calf insertion point is typically an indicator of a narrowed shoulder span in men. This narrow shoulder span equates a decrease in the strength and size potential of the pectorals, upper traps, shoulder rotators and middle back fibers that originate from the shoulder joint.

So, in other words, if your chest is your best body part and development comes easy, it’s likely that your calves are the exact opposite. Likewise, those who are quick responders to calf training are likely to have a harder time building up the chest and upper torso. In both circumstances however, it is still possible to build an impressive physique.

In order to overcome your genetic setbacks, you will need to focus more time on your weak areas. Arnold Schwarzenegger is a perfect example. He was always known for his outstanding chest development. Coincidently, his weakness was in direct correlation with the theory discussed above – his calves were his lagging body part.

Rather than being discouraged, the six time Mr. Olympia winner grinded out set after set in attempts to bring his calves up to par. Not only did he accomplish his goal, but he was able to build some of the best calves that the bodybuilding world has ever seen.

Take his story into consideration the next time you’re tempted to blame your unfavourable genetics for not achieving your goals. All obstacles can be overcome providing that your willing to put in the work. Profiled below are some training tips for the two different frames associated with calf-insertion points.

V-Frame

People with high calf insertion points struggle with calf development but tend to have wider shoulders than most. Therefore, the main focus should be on adding upper body thickness. This can be accomplished by incorporating compound push/pull movements. (Ex. Bench Press & Dumbbell Rows). Compound movements such as squats and leg presses should be the fundamental exercises for leg development. As for the troublesome calf region, volume is key. A high training volume is frequently associated with hypertrophy (muscle growth). This means that you should perform lots of sets which target both the solius and the gastrocnemius muscles. Rest between sets of calf work should also be limited to 45 seconds.

A-Frame

The main challenge for A-framers is adding width to their upper bodies. In order to accomplish this, your focus needs to be on lat and medial deltoid training.

Performing a variety of lateral raises and overhead presses while alternating the exercise angle is key for shoulder development. The lats, which contribute to the desirable V-look, should be trained using a variety of rows, chins, pull-downs and pullovers.

Body Types

Possibly the most publicized body type classifications are the endomorph, mesomorph and the ectomorph. I must clarify however, your body type is not a limiting factor in the achievement of your goals. Through proper training and nutrition, metabolic rates and lean body mass can both be increased. Certain body types may require a slightly different approach to training.

Also, body types can sometimes be a good indicator as to the pre-determined genetic factors discussed above. For example, mesomorphs typically have a higher fast twitch muscle fiber distribution than ectomorphic individuals etc. Profiled below are the body type descriptions along with training and nutritional tactics that will optimize results for each.

Endomorph

Size & Strength Potential = 4/5
Weight Management = 2/5

The endomorphic population tend to be more prone to weight gain due to a lower metabolic rate. Their rounded physique and medium bone structure gives them an undesirable pear-shaped appearance. Unfortunately for the endomorphs, they have to closely monitor their caloric intake and their leeway with cheat meals is limited. On a positive note, an endomorph’s grocery bill is a lot less than our next body type – the ectomorph.

Ectomorph

Size & Strength Potential = 2/5
Weight Management = 5/5

Ectomorphs are true hard-gainers. These are the people that can eat everything in sight and not gain a pound. While this is highly desirable for staying lean, it makes it quite difficult for this population segment to gain weight – whether it be muscle or fat. This is due to the fact that their metabolic rates are constantly on high. If size and strength gains are the primary goals, cardiovascular training should be minimized to conserve the excess calories for muscle growth and repair. Ectomorphs can typically benefit by ingesting a calorie dense weight gain powder in addition to frequent meals.

Mesomorph

Size & Strength Potential = 5/5
Weight Management = 3/5

Mesomorphs are seemingly the winners in the body type lottery. Their thick bone structure and wide shoulders allow them to utilize heavy loading throughout their training sessions. As the name indicates, they are naturally muscular and have medium to low body fat levels. A mesomorphs metabolic rate is somewhere in between the above two body-type classifications.

Very rarely in today’s society is someone a complete mesomorph, endomorph or ectomorph. Rather, most people have characteristics that resemble two of the classifications. In the past, heavy emphasis was placed in body type training methods but these theories are now outdated. Through the implementation of

challenging training parameters and logical nutrition, it is possible for the majority of the population to make gains – regardless of their body type.

Conclusion

Without a doubt, genetic factors effect ones size and strength potential. After all, nobody is created equally. However, after analyzing the statistics, the playing field is relatively even with only a small minority being the exceptions. Everyone else has the potential for major improvements providing they utilize a scientifically sound training and nutritional program. Hopefully the information provided above will not only help you identify your weaknesses, but help you determine a precise method of attack to overcome your potential genetic setbacks.

15 minutes before the game and she barges into the locker room wanting a quickie.. what do you do?

Aside from the rapid beat of your heart, the room is dead silent. You’re sitting there trying to focus; trying to mentally prepare for the rigorous competition that awaits you. The clock ticks and you look up to realize that you have a mere ten minutes before you have to step up and embrace the greatest challenge you’ll ever face. All the sweat; all the sacrifice; it’s all been for this very moment. You’ve gone over every possible outcome over and over in your head.

Tick, Tick.. the clock continues to wind down and you have eight minutes to go. Nervousness hits an all time high; your heart starts pumping even faster and you feel the butterfly’s in your stomach. The anxiety is too much to handle and you’re just about to get sick when you hear a light knocking at the door. The much needed distraction holds back the vomit.

You compose yourself enough to make your way to your dressing room door. You open it, and standing there is the one and only Jessica Alba. (See, you met Jessica at a post-event afterparty a month earlier and hit it off). She’s wearing jean shorts and a halter-top that show off her bronze tan and she has her hair in pig-tails – just the way you like it.

“You’re all I think about” she says, “ I can’t get you off my mind”. She then proceeds to rub your chest and kiss your neck. You have a decision to make. Do you postpone the hook-up as a caution until the event is over or do you go at it, right there in the change-room knowing that the time restriction makes for a perfect excuse for “finishing” too fast? I mean, it is Jessica Alba – it’s bound to happen.

Well, let’s be honest; this is a no-brainer. I highly doubt any straight guys with remotely functional vision would give Alba the boot; I know I wouldn’t. But what sort of effects, if any, would this have on the upcoming performance. Would it hinder or help? The topic of sex on performance definitely deserves a closer look.

The Myths

It’s been long believed that engaging in sexual activity prior to competition has a negative effect on performance. A good friend of mine mentioned that his football coach encouraged his team to abstain from sexual contact for a few days before every game. Even Mohammed Ali has said that he avoided having sex for a full six weeks before his fights. Paul Lezenby; a professional kick-boxer, has made a similar claim. “ I don’t have sex for a month before my fights” he recently stated in an internet forum discussion. Well, the theories as to why these athletes practice pre-competition abstinence are as follows..

• Ejaculation lowers levels of testosterone; which in turn, decreases aggression.
• Sex draws upon energy stores that should be saved for competition.
• Sexual frustration causes the athlete to be more aggressive in competition.
• Sex effects the legs of the athlete, making them less agile.

The Facts

As you may have guessed, the facts differ significantly from the myths – which is usually the case. While many athletes have gone on record by saying they avoid sexual encounters before show-time, an equal amount are advocators of pre-event romps. One of basketballs greats – Wilt Chamberland – is equally as famous for his claim to having slept with over 20,000 women as he is for scoring 100 pts. in a single game. Twenty-thousand women; that averages out to more than a different girl, every night, from the age of 15. An astonishing number when you think about it, yet his promiscuous ways clearly didn’t have a detrimental effect on his on-court performance. Actually, a quick glance over the facts below makes it quite clear that his lifestyle may have even improved his game.

• Ejaculation actually increases levels of testosterone while long periods of abstinence causes testosterone levels to drop.
• While sex can use up a lot of energy (if your doing it right), the average married couple doesn’t even burn a hundred calories during their lovemaking sessions.
• While sexual frustration may trigger an increase in aggression, pre-competition sex helps to reduce anxiety and increase relaxation.
• There is no evidence to date that suggests that pre-competition sex negatively effects the athletes agility.

Psychological Effects

Whether or not pre-competition sex is beneficial from a psychological standpoint is highly individual. For some; it’s a positive – for others; it’s a negative. Some may find it a welcome distraction to calm their nerves and alleviate anxiety while others may find the distraction to be counter-productive and would rather focus on nothing but their upcoming performance. Find out what works best for you, but never try new things right before competition – stick with what works. The time to experiment is during periods of training. Another factor that should also be considered is how sex effects your sleeping habits. With so many athletes being unable to get a good night sleep the night before competition, sex may help to increase relaxation and improve sleep quality.

Conclusion

Everything considered, pre-competition sex has not been shown to negatively effect performance. Instead, it actually may help – although everyone is different so it’s best to find out what works for you, and stick with that. After some experimentation, if you find that sex enhances your performance, you just better hope that you don’t hit a dry spell before your next event. Hmm.. maybe we should throw up a few articles on how to pick up women just in case. Stay tuned..

Stretching is an essential aspect of any quality program

What does a 3rd degree black belt martial artist have in common with an elderly lady? Well, assuming that the elderly lady isn’t a ninja, the shared similarity is the need for optimal flexibility. Defined as a joints range of motion (ROM), flexibility training is an essential aspect of any quality training program. The benefits however, are often overlooked and misunderstood, resulting in only a small percentage of trainees incorporating stretches into their routines. These benefits, which range from improved daily function to elite level performance enhancement are discussed below in further detail.

The Benefits of Stretching

Coordination and Reaction Time Enhancement

Stretching has a positive effect on our body’s proprioceptors. Proprioceptors are receptors located within our joints, muscles and tendons that sense movement changes and react accordingly. Improved proprioception leads to quicker reaction times – a desirable trait regardless of training level.

Improved Movement Function

Stretching elongates our muscles which improves the range of motion within our joints. Improving our range of motion allows us to optimally function throughout our daily activities and performances. Consider a long distance track runner, his/her stride is lengthened, thus improved, by increasing the flexibility within the hip flexors. This theory holds in variety of activities, from a golf swing to basketball rebounding, a balance of strength and flexibility is essential for optimal performance.

Injury Reduction

The combination of strong/weak and short/long muscles is one of the leading causes of injury. These imbalances between opposing muscle groups leads to serious complications that can easily be avoided by taking a pro-active approach to your program design. It is important to remember that our body functions together as one kinetic chain and discrepancy of a single body part effects the entire chain. An example of this would be examining a subject with tight hamstrings. The attachment point of the hamstrings (ischial tuberosity) which is located on the pelvic region has an effect on one of the attachment points for the erector spinae (lower back muscle). If the hamstrings are tight, they pull on the pelvis, which can often lead to lower back pain.Incorporating a flexibility component into your program will also greatly reduce the risk if sustaining a muscle strain during your workout or your daily activities.

Accelerated Training Recovery

It has been documented that following your training with a flexibility component will reduce the muscle soreness that is usually experienced after an intense workout. Also, with weight training, the absence of stretching causes the muscles to tighten up and it has been shown that the recovery process begins only once the muscles return to their natural resting length. By performing manual stretches after your session, the recovery process will be accelerated.

How To Stretch

Now that the importance of flexibility has been exposed and the benefits are clear, the next step is to obtain a thorough understanding of how to optimally incorporate a flexibility component into your program. Of all the fitness components, it should be noted that flexibility is the easiest to gain, however it is the first to go when not maintained. This means that in order to sustain the elasticity of your muscles, stretches must be performed quite frequently.

Frequency and Duration

The recommended frequency for optimal benefits is to perform stretches 4-7 times a week, ideally following your training sessions as part of your cool down. Light stretching is recommended during your warm up, but to a lesser extent. Each static stretch should be held for a minimum of 30 seconds and a maximum one minute. Any less will not allow enough time for the muscle to full relax and any more will actually cause the muscle to tighten up due to the effect it has on the golgi tendon organ. Following activity, the increased blood flow causes the muscles to become more elastic, which will allow for a safer and more beneficial stretch.

Intensity

It is extremely important that the stretches be of low intensity. If ranked on a scale with level 10 equalling pain, your stretch should not pass level 4 or 5 which would be considered to be a very light/mild intensity. As discussed above, we have proprioceptors within our joints, muscles and tendons. One of which stimulates a contraction of the muscle is stretched too quickly. This phenomena, known as the “stretch-reflex”, is a protective response from the muscle spindle. With this in mind, stretching must be very gradual to avoid the occurrence of this stretch reflex.

Repetition

As with any new movement, repetition is key for muscle memory. Let’s examine riding a bike for example, it is something we learned when we were six years old but throughout our entire lives, we will never forget the skill. The reasoning for this is because our brain has stored the movement pattern and it is easily replicated throughout any stage of our lives, this is known as an “engram”. Dealing with flexibility, the magic number has been shown to be three. Performing three repetitions per stretch is ideal for the achievement of optimal results. Also, you will notice that with each repetition, you become more flexible and are able to take each stretch further than the last.

Types of Stretching

There are many different methods in which to improve flexibility through stretching. The most common method, which involves holding the muscles elongated position for a minimum of 30seconds, is known as a static stretch.

Static Stretch

Overall, static stretches are a safe and effective method providing they are done correctly. As mentioned above, the stretch must be initiated slowly to prevent the stretch-reflex from occurring and should be held at a mild discomfort, never pain. The fact that most static stretches can be individually executed without the assistance from a spotter makes them the most convenient, thus, most common option available.

Although simplistic, mistakes are frequently made due to a lack of education. For example, many trainees execute a hamstring stretch by reaching for toes in a standing position. While the stretch concept is correct, the movement is ineffective because in order for a muscle to benefit from a stretch, it must be in a relaxed state. While standing, the hamstrings have to contract to hold up the body, which makes the stretch useless. A much better alternative would be performing a similar movement only while seated. This stretch, which is extremely common, is known as a seated hamstring stretch.

Ballistic Stretch

Ballistic stretching , which is commonly seen during a NHL warm up when the goalie is in a kneeling position bouncing from side to side, has proven to be unsafe and ineffective. The heightened risk of injury is due to the muscles increased susceptibility to strains and the decreased effectiveness is due to the stretch reflex. As mentioned above, the stretch reflex is a result the muscle spindles protective mechanism. The muscle spindle, which is a proprioceptor, senses the sudden stretch and in an attempt to prevent injury, signals the muscle to contract. If your looking for an effective stretch to replicate athletic movements, dynamic stretching is a much safer alternative.

Dynamic Stretch

Similar to ballistic stretching, the dynamic method replicates athletic movements but does so without bouncing. This movement replication is usually quite exadurated. For example, a track athlete commonly warms up by taking wider than usual lunge type steps prior to a race. By doing this, the excessively wide strides will dynamically stretch out his hip flexors, which will reduce the chance of injury and improve performance once competition begins.

PNF Stretch

PNF stretching, otherwise known as Proprioceptive Neuromuscular Facilitation, is unique in the sense that it manipulates our golgi tendon organs in attempts to achieve an optimal stretch. To review, our golgi tendon organ is a proprioceptor that senses a powerful contraction and as a protective mechanism to our muscles, joints and ligaments, signals the muscle to relax. An example of this proprioceptor in action can be found by examining documented feats of strength. We have all heard the stories of a mother lifting a heavy tractor off her child in the heat of the movement. This is possible because the desire to lift the object overrides the golgi tendon organs signal to stimulate muscle relaxation. The absence of GTO function coupled with a sudden adrenalin rush allows these phenomenal feats to be made possible. Unfortunately, the aftermath on the joints, muscles and ligaments following such a feat leaves for a long rehabilitation process.

To manipulate the GTO through stretching, a partner is needed to provide resistance for what is known as an isometric contraction. Contracting a muscle isometrically means a contraction is present, however, no shortening or lengthening of the muscle is taking place. An example of this would be while holding a dumbbell at midpoint of a curl exercise for an extended period of time. The isometric contraction phase of a PNF stretch is sensed by the GTO, which stimulates a neurological process eventually leading to muscle relaxation. This allows the stretch to be taken further. (p8xvr437gj)

You want to look good and play well, but you also want to party .. what to do? what to do?

Lately I have been supplementing my personal training income by doing security work at a local nightclub. Like any job, the nightlife industry has its pros and its cons. Depending on how you look at it, the pros and cons are very similar. As a 24 year old guy, the benefits of the position are pretty obvious. I get paid to work in a laid back environment full of women and alcohol. Being surrounded by hot-looking, slightly intoxicated girls is rarely a bad thing.

The only downside to working a position in such a party-oriented atmosphere is the temptation that accompanies working in such a wild environment. So far I have exercised self-restraint and I haven’t over-indulged. I actually limit myself to a single beer after my shift even though most of the staff members stay until 5 in the morning to pound down beer after beer. My focus has been where I thought it should be – on my training.

I began to question things a little bit more after this past Saturday. The club has been gaining more and more popularity and it is now considered to be the hotspot of the city. The line now stretches around the entire building and it has recently become somewhat of a lure for high profile clientele – particularly professional athletes. While I wont name the specific teams or individuals, I’ll say they’re professional hockey players and leave it at that.

I spent the past Saturday stationed in the VIP section so I got to witness first hand what goes on. Nothing out of the ordinary, just a whole lot of drinking – they just chose more expensive selections of course. Watching them throw back bottle after bottle and shot after shot made me really question why I was casually sipping on a bottle of water. These were professional athletes, the worlds elite, and if they didn’t concern themselves with the negative effects of alcohol, why should I?

This prompted me to do a little research and figure out exactly how much of an effect alcohol actually has on performance – if any at all. While I was at it, I also decided to do some comparative research to determine the,.. how should I put this.. healthiest options – and I use that term loosely. Anyway, without further ado, here are my findings…

Alcohol on Cardiovascular Endurance

It's recommended that you avoid heavy drinking for at least 72 hours before an athletic event to ensure optimal performance

Have you ever tried to workout the morning after a night of heavy partying? First of all, if you have – congratulations. It takes some serious dedication to do that. I’ve done it…once…then I learned my lesson and haven’t since. After a night of binge-drinking, the next day is pretty much a write-off for me. I do nothing but sit around the house, watch football, and complain about how terrible I feel. That one time when I did workout the next day, I noticed I got tired a lot faster than usual. After looking into it, I came across some pretty solid physiological explanations for the early fatigue.

Alcohol is a diuretic, meaning that it makes you urinate a lot more often than usual. The frequent washroom trips eventually lead to dehydration, which as we already know, is highly detrimental to performance. When you’re dehydrated, less blood is able to make its way to the working muscles. With reduced blood delivery comes less oxygen and nutrient delivery as well. The reduction in both oxygen and nutrients are what cause the pre-mature fatigue. Makes sense right? I hope so. It is recommended that you avoid heavy drinking 72 hours before an athletic event to ensure optimal performance.

Alcohol on Body Composition

It's called a "beer belly" for a reason.

It’s common knowledge that chronic alcohol consumption causes serious damage to the liver – yet it doesn’t get through to people. Well, since the toxicity on the liver doesn’t seem to deter people from drinking, the next little bit of information is sure to make you think twice before downing beer after beer. How do I know this? Well, because I know your physical appearance is important to you. If it wasn’t, I highly doubt you would even be reading this.

The nutrient breakdown of a typical beer doesn’t seem so bad at first glance. It actually only contains around 13 carbohydrates. The only problem is that instead of being converted into glucose like regular carbohydrates, they get stored as fat – mainly in the liver. The same goes for all alcoholic beverages. It’s also very important to watch what you eat throughout a night of drinking. When you have alcohol in your system, the fat content from your food is more likely to actually be stored as fat. Because of this, your best bet is to skip the drive-through and wait until you get home to have a chicken salad and lots of water.

Aside from the negative effects that alcohol has on both carbohydrate and fat metabolism, it’s also important to remember that it is unusually high in calories. A single gram of it yields 7 calories – that’s just a couple calories less than a gram of pure fat. Last but definitely not least, alcohol consumption alters select hormone levels. These hormonal changes are definitely not positive when it comes to adding muscle and decreasing body-fat.

Testosterone, which is a male sex hormone that plays a major role when it comes to adding muscle, is decreased by heavy alcohol consumption. On the flipside, concentrations of estrogen are elevated. For men, elevated estrogen levels are highly undesirable considering that it is primarily a female hormone. Clearly having a few drinks every now and then won’t have this effect, but chronic alcohol consumption may lead to the development of female characteristics. Most notably – man-boobs and shrunken testicles – similar to the side effects of steroid usage.

Alcohol on Strength

Don't expect to set your personal best at the gym after a night of partying.

Alcohol has depressant effects on the central nervous system. The central nervous system also happens to play a major role when it comes to strength. When neural function isn’t optimal, maximal strength will be drastically inhibited. Try doing your regular one-rep max on the bench press while you’re hung-over and you’ll understand first hand what I’m talking about. Central nervous system efficiency is also important when it comes to power, agility and speed – basically all the components necessary for optimal performance.

So, after considering all the negative effects on performance, it’s pretty clear that professional athletes, or any athletes for that matter, shouldn’t be drinking heavily. So why do they do it? Well, the answer is simple – because it’s fun. Alcohol lowers inhibitions and increases self confidence – which makes approaching the ladies a whole lot easier. There is going to be situations in which you’re tempted to drink. When the temptation arises, you can use some of these tips to somewhat negate the harmful effects…

Tip 1 – Don’t overindulge. Small doses of alcohol can actually be very beneficial to your health. Beer and red wine are both high in antioxidants – the protectors of the cells. Small doses have also been linked to increases in HDL cholesterol – which is the good kind that cleanses the arteries. To optimize these benefits, stick to darker selections. Dark beers and wines are usually healthier than ones that are lighter in colour.

Tip 2 – Drink 8-12 ounces of water for every serving of alcohol. This approach is most effective if the water is alternated between servings of alcohol. For example, have a shot then follow it up with some water. However, if necessary, you can drink the glasses of water when you get home from the bar. Just line them up and drink them down – you’ll be glad you did in the morning.

Tip 3 – Don’t combine your alcohol with another diuretic – energy drinks for example. Most energy drinks contain caffeine which has diuretic effects similar to that of alcohol. The combination will cause you to become dehydrated even faster.

Tip 4 – If weight gain is a concern, try to minimise the calories whenever possible. This can be accomplished by making simple substitutions. Regular beer for light beer, regular coke for diet, even juice can be substituted for water.

Tip 5 – Keep in mind that the diuretic effects of alcohol will counteract some of the positive benefits from select supplements. Take creatine for example. Creatine is known for its cellular hydration effects. Cellular hydration, otherwise known as water retention, has been shown to have beneficial effects when it comes to promoting hypertrophy (muscle size). Alcohol on the other hand, causes the body to release water-weight through the urine. These types of effects are important to take into consideration before you go bar-hopping.

Conclusion

Alright, so we’ve established that alcohol can be both poor and positive to your health – still confused? Well, if you take nothing else away from this, just remember that it’s all about moderation. A drink a day is healthy but when you take it to the next step (3 drinks or more), you’ve reached the danger zone. I know that sometimes it’s fun to get a little tipsy but just make sure you’re picking the best times for it. Special occasions, ok fine. Getting drunk on a random Wednesday afternoon while watching talk-shows probably isn’t the best idea – especially if you even remotely care about your health and physical appearance.

Although somewhat of an embellishment, at the time I had him pegged for a seven-footer. At least that was my young teenage perspective. See, I was 14 years old and in a gym for the first time. I had no clue what I was supposed to be doing so I spent my first visit playing around on the equipment and observing my surroundings.

I was mainly focused on watching people perform certain exercises of interest since I was too shy to ask for help. I was about halfway done my so-called workout when the aforementioned giant walked into the weight room. My focus immediately shifted from being a metaphorical sponge, trying to soak up training information to becoming somewhat of a fan-like spectator in marvel of his massive proportions.

He looked just like this except he wasn't a cartoon.. and he wasn't wearing an um.. caveman speedo?

After a brief shoulder warm up, he and his training partner approached the bench press. I was anticipating an incredible display of strength and surely enough, I was not disappointed. They immediately loaded the bar with two plates per side and blasted through a seemingly effortless set. Although I was relatively inexperienced, I was still able to pinpoint differences in their techniques. I noticed that the much shorter gentleman used a narrower grip in comparison to his larger training partner.

At the time, I had assumed that the narrow grip was used simply to accommodate his shorter stature – which made perfect sense to me. Clank! On went a third plate per side bringing the total up to 315lbs. The larger of the two removed his sweater and began to psyche himself up.

“This is nothing, This is nothing” he reassured himself as he hopped up and down and flailed his arms backwards. Once he was through with, what I’ll call his “mental preparation”, he set up and took his usual wide grip. Without further hesitation, he drove the bar upwards while letting out a loud grunt. 1, 2, 3, 4, 5… wait a minute!

Only five? Okay, he racked it after five but maybe he was saving himself for the next set. Then in came his training partner. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10… no!! It couldn’t be! His training partner, who was half his size, had just doubled his efforts on the bench press. The exercise that was, in my eyes, the main indicator of strength and dominance.

Clank! Clank! On went two more plates bringing the poundage total up to 405. Surely, this is what the behemoth of a man was saving himself for. Anytime four plates are resting on the ends of a barbell, fellow gym goers tend to take notice. I was observing them – as they were observing the “behemoth”.

They were sort of nonchalantly gazing at the large man out the corner of their eyes as if they feared being noticed. At least five minutes went by and still, nothing. I now understand the importance of longer rest intervals in order to ensure neural recovery when using maximum loads, but at the time I just figured that they wanted to hang out around the loaded barbell to build suspense and attract more attention.

The much smaller guy seemed like something out of a Terminator movie

Finally, one of the men stepped up and stationed himself on the bench. Without hesitation, he drove the weight upwards and blasted out six bar-bending repetitions. Six reps with four plates-per-side is an amazing feat, regardless of how big you are. But in this instance, the feat was even more impressive.

The guy that just blasted through it was maybe 195lbs and not an inch over 5′9. He just pressed over double his bodyweight, while making it look easy. Now it was what I had been waiting for. It was time for the giant to put on a show. He stepped toward the barbell and removed the weight collar.

“Wow, he’s adding more weight” I thought to myself in amazement. What he did next shocked me more than the little guy did with his display of power. The largest guy I had ever seen in 14 years on the planet removed the weight from the barbell. Could it be? I didn’t understand. How can someone so huge be overpowered by a man seemingly half his size?

The basis for this write-up is to analyze all the factors that contribute to an impressive bench press. The most notable difference between the two training partners was their physical size. Common sense says that a shorter individual has to push or pull a certain weight less distance than a taller trainee.

A shorter lever length increases strength potential. This principal is not only limited to shorter individuals as the travel-distance can be manipulated by anyone to maximize lifting capacity. The tips provided below are geared more towards those who are interested in increasing their bench press numbers, training for size will be discussed later in the “blueprint”.

Retract Your Scapula

Drawing the shoulder blades towards each other will reduce the distance your arms have to travel by a few inches. This technique will also serve as an effective way to increase stability throughout the movement since it increases your body-to-bench contact ratio.

Lift Straight Up and Down

A precise path of movement is important to ensure that no aspect of the motion will be wasted. The main focus should be on driving as much weight as you can upwards; why make it harder on yourself?

Contract Glutes

Surprisingly, the bench press is not only limited to the chest, shoulders and triceps. Anytime you are attempting to lift a maximal load, the whole body is involved in some way or another. In this particular case, contracting the glutes and the core muscles will allow for an optimal power transfer from your feet (as you are driving them through the floor) all the way up the torso to the chest and shoulders.

Squeeze the Bar

Studies have shown that by increasing grip strength and squeezing the bar, you can increase bench press strength by 10%. Forcefully gripping the bar will draw optimal recruitment from the triceps to aid throughout the movement.

Don’t Bounce Bar Off Chest

According to Dr. Ken Kinakin, bouncing the bar off your chest in the wrong spot can cause improper ascension towards the abdominals, causing the trainee to compensate by raising the hips. This hip elevation will increase the chances of spinal injury. However, even with the associated risk, lifters still frequently let this happen. This is partly due to the fact that the hip ascension automatically forces the bar back over the chest, thus increasing the likelihood of completing the lift.

Work On Sticking-Points

A sticking point refers to the part of the motion that you most commonly struggle with. This occurs as a result of a few different factors..

Lengthened Muscles: As a muscle is lengthened, it’s potential to exert force is decreased. Think of when you perform a bicep curl exercise, the most challenging part of the motion is the initial 10-20 degrees of arm flexion. This is because the muscle is lengthened.

When you flex your arm, the muscle is being shortened. The more your arm moves into flexion (shortened), the stronger you become. This applies to every muscle in your body. Think of pretty much any exercise, then try to determine the hardest part of the movement. The most challenging phase of any exercise is when the muscle is stretched (lengthened) and you initiate the shortening (concentric portion) of the muscle.

To relate this specifically to the bench press exercise, the chest is stretched (muscles lengthened) the most when the barbell is atop the chest. For most people, this is the most challenging part of the movement.

Weak Assistor Muscles: Assistor muscles refer to other muscles that are involved in the movement. For the bench press, triceps strength is a very influential factor when it comes to optimizing your lifts. Some could even argue that the triceps are the prime mover with the chest being a stabilizer.

Without analyzing the movement too much, the main assistors to consider for pressing strength would be the triceps and the anterior deltoids (front shoulder). Out of the two, the triceps are of more importance. For strengthening the triceps, utilize compound exercises that allow you to push high load.

Close grip presses, dips and decline skull crushers are among my favourites. If you find that your “sticking point” is during the final (lockout) phase of the press, additional attention should be spent on your triceps.

The most common sticking point during the bench pressing exercise is the initial phase of the concentric motion. Ex. The first 6-8 inches of upward movement from the chest. Specific attention needs to be placed on this phase of the movement. This can be accomplished by performing half-reps & isometric holds using a power rack.

Use Variable Resistance

When using a full range of motion, your “sticking point” will be the limiting factor when selecting your training load. This makes it difficult to constantly challenge the muscles during each phase of the movement. Typically when benching, once you get past the sticking point, the remainder of the repetition is easy.

Utilizing variable resistance will allow you to increase the load at joint angles in which you can handle a higher load. A good way to accomplish this is by attaching chains onto the barbell. As you reach your “sticking point” zone, the majority of the chain-links will be on the ground, therefore, the load will be minimized. As you power the bar upwards, the chain links come off the ground and resistance is added throughout the repetition.

This technique works wonders for the majority of the population. However, if you’re in the minority and your sticking point is during the middle or final phase of the movement, attention needs to be focused on increasing the strength of your triceps.

Elbow Position

The degree at which the elbows are positioned plays an important role in the muscle recruitment and strength potential of the bench press. For optimal strength performance, the elbows should be positioned at 45 degrees in relation to the shoulder.

This “tucked in” elbow placement will reduce the stress placed upon the shoulder capsule throughout the movement decent and draws optimal recruitment from the triceps. When utilizing this technique, the bar is brought to a lower region of the chest.

Achieve Structural Balance

If the antagonistic (opposing) muscles aren’t within an optimal ratio, a neural inhibition may occur which will limit your strength gains. The neural inhibition is your body’s way of protecting itself against further muscle imbalances. Renowned strength coach Charles Poliquin has created a table of the ideal strength ratios between major muscle groups.

Getting your lifts within the optimal ratios has been shown to dramatically improve your bench press strength. The first step in the process is to determine your 1 Rep Maximum (there are many calculators online that will enable you to do this). This number will be the foundation for which you calculate the formulas below..

Determined 1RM on Flat Barbell Press

Incline Barbell Press x 83%
Supinated Chin Ups x 81%
Scott Barbell Curls x 46%
Standing Reverse Curls x 30%
External Rotations x 9% (Done for 8 Reps)

The most important out of the group is the external rotations. This is due to the fact that isolation work for the shoulder rotators is commonly overlooked by trainers and trainees alike when designing resistance training programs.

Train Your Legs

I know, I know, training legs isn’t fun! It’s a demanding workout with seemingly little payback – considering that jacked chests and arms are more appealing to most women. What people tend to overlook however is the fact that leg training and upper body development are directly related. The human body will only allow for so much asymmetry. Meaning, if you don’t train your legs, it can place major limitations on your upper body development.

Also, the muscles of your lower extremities represent around half your body. Training only 50 percent of your body seems rather foolish in the quest to add as much lean muscle as possible, doesn’t it? Training legs using compound (multi-joint) movements will also stimulate the secretion of the potentially anabolic hormones – testosterone and growth hormone.

Elbow Position

If chest hypertrophy (size) is your primary goal, you should be positioning your elbows only slightly below shoulder level. A wide grip should also be utilized. This combination will maximally stress the pectorals, thus, stimulating potential growth. For this method, the barbell is lowered to the mid-chest region.

It should be noted, however, that bringing the barbell down to the chest while using this wider grip variation can potentially place the shoulder joint in a vulnerable position.

Since shoulder mechanics make the joint more succeptable to injury than other joints, it is important that your progressions be gradual. This will allow you to slowly build up the tendon and ligament strength required to handle loads at that vulnerable joint angle.

Muscle Manipulation

You can manipulate specific muscles to fire by pushing either inwards or outwards. To focus on chest development, squeeze the barbell inwards throughout the ascent. Visualize performing a dumbbell fly as you drive the bar upwards. This may take some getting used to but it is quite effective. To draw an increased recruitment of the triceps, squeeze the bar outwards as you push up.

Periodize Your Program

Simply walking into the gym and lifting as heavy as possible is not the way to go about gaining optimal strength. What I find works best is a periodized program that alternates between size and strength phases. Size and strength have been shown to be 66% related. Although it is very possible to gain a considerable amount of strength without amassing any hypertrophy (size) simply due to the neural adaptations that occur, a phase specifically dedicated to size will increase the thickness of the muscles contractile mechanisms. Guidelines for the two phases are as follows..

A sample training split will resemble the outline provided below…

Max. calculations are to be completed following each 10 day cycle. As you may have noticed, the fourth week lowers the intensity. This will allow for recovery. It is also recommended that following the 40 day cycle, you take 5 days off completely. This is classified as a “transition phase” and will allow for neural and muscle recovery while allowing time for glycogen re-synthesis. Clearly, this program is not only for bench press. It is a highly effective total body training system.

There you have it. Everything you need to know about bench pressing. Put the above theories to use and eventually, your pressing sessions will be the focal point for everybody in the free weight area.

ROUND 2: GET READY!

Welcome to the second training variation instalment. I know it’s a lot to digest but you can keep this as a reference and check back every now and then when you feel your workout program needs to be spiced up a bit. The first chapter profiled several techniques that can be used to stimulate both muscle growth and strength development.

As in-depth as that chapter was, we were only scratching the surface. As long as you have a basic understanding of muscle fiber type & function, potential variations to stimulate adaptation are only limited by your own creativity. However, while many of us have the capability to come up with our own effective loading techniques, it never hurts to study and apply the proven variations that have been drawn up by the worlds elite strength coaches.

As the old saying goes, ’stand on the shoulders of giants’. These ‘giants’ have brought effective and original loading techniques to the forefront of the strength and conditioning community. These advancements in training methodology are partly responsible for the enhanced athleticism of today’s competitors. Profiled below are both time-tested and modern training techniques that can be placed into immediate application.

5/5 Method

This technique has been around for over fifty years. It was popularized by a bodybuilder named Reg Park and is still considered to be a highly effective method to stimulate impressive strength gains. As the name indicates, 5 sets of 5 reps are to be performed while using a heavy load to facilitate motor unit recruitment.

In most cases, an extended rest interval is necessary to complete the full 5 sets. I personally find set intermissions of 3-4 minutes to be quite challenging. Load selection is another important aspect to consider when utilizing this loading pattern. Typically, during your initial attempts, you will most likely fall short of completing the full 5 reps for each set – that’s to be expected.

However, as long as you are able to perform 14 total repetitions, regardless of the order, you’re on the right track and should stick with the load. If less than 14 total repetitions can be performed within the 5 sets, the weight should be reduced. Once 5 sets of 5 repetitions can be completed, the resistance should be increased by 5-10lbs (depending on the size of the muscle group).

6/4 method

One would think that to perform the 6/4 method, you would begin by performing sets of 4 repetitions. On the contrary, you would originally select a load that would allow you to only perform 2 repetitions before failure sets in. The idea behind the method is that you would continue to implement the loading technique until 6 sets of 4 repetitions can be performed. When improving from a mere 2 reps, this process may take awhile. Since the load is high (approx. 87%), the rest periods between attempts should be longer – 4-5 minutes. This technique was designed to develop overall strength.

5/4/3/2/1

You’ve got to love these easy names. They basically sum up the entire loading pattern. As the name of this technique indicates, this method implements a high resistance pyramid loading scheme. Its effectiveness is geared around the fact that the gradual loading will increase neural efficiency. You begin by maxing out with your 5RM (5 rep max – heaviest load you can lift for 5 repetitions) and increase the resistance by 2-3% with each set until you reach your 1RM. Not only will this method teach your muscles and nervous system to lift heavy, but it will also ensure that you’re properly warmed up by the time you attempt your maximal lift. As with any heavy loading technique, the rest intervals between sets should be extended to 4-5 minutes.

Iso-Dynamic Superset

This method manipulates the motor unit activation potential of isometrics through the utilization of heavy loads. When performing a typical set on the bench press, every time you increase the load, it feels noticeably heavier. Well, with this method, each set following the brief isometric component will feel lighter by comparison. The loading for an iso-dynamic superset would resemble the following.

Exercise Example = Bench Press

Set Load Contraction Type Rest Reps
1 80% Isometric 30 sec. Pre-Failure
2 60% Dynamic 3 min. Failure
3 90% Isometric 45 sec. Pre-Failure
4 70% Dynamic 4 min. Failure
5 100% Isometric 1 min. Pre-Failure
6 80% Dynamic ——– Failure

Due to the fluctuation in the load (60-100%), this method is ideal for the development of both strength and size and is best suited within the ‘Mixed Training’ phase of a periodized program. It is critical that the isometrics NOT be taken to failure as doing so will have a negative effect on the contractile strength of the following dynamic set.

The whole basis for the isometrics is to facilitate an improved neural drive that will carry over to the dynamic contractions. The brief rest intervals between the isometric and dynamic sets are to allow for a slight ATP/CP (creatine) restoration and to allow enough time for the weight to be stripped off for the next set.

Since precise loading percentages are to be used, it is recommended that all the calculations be done in advance. I came across this method throughout my own training and research and have been impressed by the immediate strength increases I have experienced.

Since I am not sure if this technique has been previously published, I am not going to take full credit for the theory. However, regardless of its origin and originality, the main factor to consider is its effectiveness. I highly recommend that experienced trainees give it a try.

Timed “TUT” (time under tension)

Very rarely do trainees pay close attention to the time-under-tension of a given set. I only recently started timing the duration of my sets, and believe me, it makes a huge difference. I tried it while performing curls with an easy-curl bar. Remember, the TUT potential varies depending on genetics and the body part being trained.

For example, certain muscle groups are typically fast twitch (traps, hamstrings) or slow twitch dominant (solius region of the calf). Because of this, the TUT should be judged accordingly. If you’re unsure as to your genetic makeup – as I’m sure you are at the moment – keep reading along and you’ll find your answers in the “genetics” chapter. As I had mentioned, I found this system to be effective for my bicep workout, with the goal being hypertrophy. I began with approximately 60% of my 1RM and performed the following program.

Exercise Example = Bicep Curls

Load Contraction Type Rest TUT
60% Dynamic/Isometric 60 sec. 60 sec.
60% Dynamic/Isometric 60 sec. 50 sec.
60% Dynamic/Isometric 90 sec. 40 sec.
60% Dynamic/Isometric 90 sec. 60 sec.
60% Dynamic/Isometric 90 sec. 50 sec.
60% Dynamic/Isometric 120 sec. 40 sec.
60% Dynamic/Isometric 120 sec. 50 sec.
60% Dynamic/Isometric 120 sec. 40 sec.

By the end of the routine, my arms felt like jello. When I woke up the next morning, it felt like I had just endured some kind of surgery on my biceps. The soreness was incredible; in a good way though. The post-training response was especially magnified since I performed this intense loading right after training my back. So, my biceps had already been working throughout all my pulling movements. I tried this same loading pattern for the overhead dumbbell press movement for shoulders. It worked. I got a crazy pump. The one difference I found however is that the rest interval between sets had to be slightly extended. As mentioned above, this will vary depending on the fiber-type distribution and size of the body part being trained.

Push/Pull Groupings

There is nothing new about grouping agonists (prime movers) and antagonists (opposing muscles) together. Below lists some grouping examples following this theory.

Chest/Upper Back
Biceps/Triceps
Abdominals/Lower Back
Quadriceps/Hamstrings
Calves/Tibialis Anterior (front of lower leg)

The whole basis for this type of grouping is to allow for an increased workload in a given amount of time and also to minimize neural inhibition.

Increased Workload

It’s a well known fact that training volume is an important loading parameter when it comes to stimulating gains in mass. However, due to unfavourable hormonal shifts, it is counter-productive to spend more than 55 minutes in the weight room per session.

Push/Pull groupings are one method that can be utilized to optimize the training volume in an allotted time period. This is due to the fact that unlike performing multiple sets for a single muscle group, you can alternate between agonists and antagonists.

For example, alternating between bench presses and rows will allow for chest recovery while the back is being trained, and vice versa. For example, the rest interval breakdown during a hypertrophy training cycle would look like this.

Exercise Duration Rest
Bench Press 40 sec. “TUT” 45 sec.
Rows 40 sec. “TUT” 45 sec.

Using this method, the time from when you finish your last repetition on the bench press to when you perform the exercise once again is just over 2 minutes – an optimal rest interval for hypertrophy training. This method can also be implemented into a strength phase providing that specific changes are made. When the load is increased, as in strength-oriented training, it is important to remember that localized muscle recovery is not the only priority.

Heavy loading is taxing on the nervous system and if the rest intervals aren’t extended, the result will be a weak signal being sent to the motor units. This directly effects strength potential as less muscle fibers will be activated to assist with the heavy lift. Using the same exercises as above, an example of a push/pull loading scheme during a strength phase is as follows.

Exercise Set Duration Rest
Bench Press 5-20sec. “TUT” 3-4min.
Rows 5-20sec. “TUT” 3-4min.

For some, the 3-4 minute rest intervals between exercises and the 6-8 minutes rest between repeating the same movement may seem like a stretch, but truthfully, neural recovery is a slow but critical process. Although this approach can be adapted into your strength phases, the agonist/antagonist training approach is best suited for cycles of hypertrophy training. It also works quite well for superset programs designed for weight loss, in which you would work the largest muscle groups to the smallest with minimal rest in between sets.

Minimized Neural Inhibition

Rotating between sets for opposing muscle groups can help facilitate neural drive to the working muscle. This is most effective when movements that require a full range of motion are utilized. Our bodies strive for balance. In situations where the agonist is being trained and the antagonist is neither being stretched or strengthened, a neural inhibition may occur. In other words, the neural signal sent to the motor units will be less than optimal. This occurs as our bodies try to prevent muscular imbalances from occurring – one of our bodies many protective mechanisms.
German volume training

This loading technique has been around for awhile but was popularized throughout North America by Charles Poliquin back in the year 2000. Since then, it has been both praised and modified but one can’t deny the effectiveness of the original program. For beginners to intermediate trainees, the program entails that you perform 10 sets of 10 reps with a sub-maximal load; usually your 12RM (the most amount of weight you‘re able to lift for 12 repetitions).

For the first few sets, it is important that you avoid temptation to go beyond the 10 repetitions. Remember, the effectiveness of this program is based upon the accumulated fatigue throughout all the sets. It works by law of repeated efforts. Another main factor to consider is exercise selection. Since you are only performing one exercise per body-part, you want to select the movement that provides the most bang for your buck so to speak.

Stick to compound movements that allow you to push or pull a higher load. A typical loading scheme for the beginner-intermediate trainee is provided below.

Exercise Example = Bench Press

Sets Reps Rest
1 10 90 sec.
2 10 90 sec.
3 10 90 sec.
4 10 90 sec.
5 9 90 sec.
6 7 90 sec.
7 7 90 sec.
8 7 90 sec.
9 7 90 sec.
10 6 90 sec.

Your first few attempts with this loading technique would most likely resemble the aforementioned data. However, in only minimal time, you should be able to perform 10 sets of 10 with your 12RM. Once this is accomplished, you would increase the load by 2.5 – 5%. It is also important to remember that our lifting potential varies depending on our genetics. Therefore, the predicted loading scheme profiled above may not be precisely how your program pans out.

Adaptation of this program to suit an advanced trainee requires that the loading parameters be altered. The number of sets (10) remains the same, however, the load is increased and the repetitions per set are reduced. Since the advanced trainee needs to be constantly challenged to spark new adaptation, the loading techniques are slightly changed with each successive workout. The first German Volume workout may resemble the following.

Set Reps Rest Load
1 5 90 sec. 10RM/75% Max
2 5 90 sec. 10RM/75% Max
3 5 90 sec. 10RM/75% Max
4 5 90 sec. 10RM/75% Max
5 5 90 sec. 10RM/75% Max
6 4 90 sec. 10RM/75% Max
7 4 90 sec. 10RM/75% Max
8 3 90 sec. 10RM/75% Max
9 3 90 sec. 10RM/75% Max
10 3 90 sec. 10RM/75% Max

After completion of this program, your next German Volume Session for your chest would require you to increase the weight by 6-9% and repeat the loading process. This time however, you will be performing only 4 reps per set. For chest workout number 3, the weight is increased yet another 6-9% and 10 sets of 3 reps are to be performed. After this complete rotation has been completed, you then use a lighter load (what you used for workout 2), only this time, you attempt to perform 10 sets of 5 repetitions.

Next workout, which will be approximately a month later, will have you repeat the cycle used during workout 2, only this time, you go for 10 sets of 4. At this point, providing your reps, rest and load have been carefully monitored, you should be able to perform 10 sets of 3 at nearly 85% of your former 1 Rep Maximum (week 1).

This program is quite intense but is proposed to deliver impressive improvements in both size and strength. The gains in size are attributed to the high training volume while the gains in strength are attributed to the law of repeated efforts. Your body is forced to adapt to handle upcoming increases in the training load.

In today’s weight obsessed society, it seems like everyone is dieting at one point or another. Turn on the television or pick up a magazine and peoples obsession with weight loss becomes even more apparent. With such a high market potential, all kinds of companies are trying to capitalize. Unfortunately, many of these advertisements are sometimes overly convincing since they often promote unreasonable expectations to the consumer.

We’ve all seen it – a testimonial with someone saying how much weight they lost and at the bottom of the screen, almost out of focus, the small print reading “results not typical”. The constant exposure to such ads gives people the wrong impression about weight loss. Before embarking on a weight loss program, people need to identify the difference between healthy and unhealthy weight loss. If you’re going to do something, you might as well do it right, right? Well, listed below are the 5 most common mistakes that people make during their weight loss attempts. Hopefully by reading this article, you’ll be able to avoid these potential pitfalls and achieve your goals in a more effective manner.

Skipping Meals

People want to lose weight so they stop eating, makes sense right? WRONG! The presumed logic behind skipping meals relates to the fact that a calorie deficit is required to promote weight loss. A calorie deficit simply means that more calories are burned than consumed. Therefore, people automatically assume that by skipping meals, they can restrict caloric intake and lose weight. The first and most obvious problem with this dieting technique is that it’s clearly unhealthy. We need food, we need energy and we need nutrients. There are no two ways about it.

The less obvious problem with meal skipping is that it actually triggers the body to go into what’s known as starvation mode. When this happens, your metabolic rate (the rate at which your body burns calories) slows in an attempt to conserve energy. This is yet another testament to the adaptive capabilities that we possess. It’s also important to remember that muscle is directly linked to our metabolism. Muscle requires a certain amount of calories just to maintain itself – approximately 50-100 per pound. When calories are drastically restricted, muscle tissue will begin to fade. Since the rate at which we use up calories (metabolic rate) is influenced by our muscle mass, the loss of lean tissue through caloric restriction will slow our metabolism. So, in other words…

Less calories = Loss of muscle…which = slower metabolism…which = weight gain.

The trick to boosting our metabolic rate is actually through a combination of exercise, particularly strength training, and the consumption of small, yet frequent meals. Eating every 3 hours is a good guideline to follow. Just pay attention to the quality of your selections and the timing in which you opt to consume certain nutrients. We wrote an entire article on the best times to eat so check it out.

 Falling For Gimmicks

Don't be a sucker. Do your research before you make a purchase.

The majority of the population is somewhat self conscious about their bodies. Most of the time these insecurities stem from that little bit of excess body-fat that we could certainly do without. Well, from an economic standpoint, companies see these common insecurities as nothing more than an opportunity to profit. It’s 4:30 am here and I bet that if I was to turn on the television and flip through the channels, I’d come across an infomercial for some sort of weight loss product. Actually, I’m going to do just that! Okay, Girls gone wild.. real estate secrets, Ah.. here we go – an infomercial for the Bo-flex and another for massage pads that apparently tone the body without actually exercising.

Now the Bo-flex I haven’t tried so I can’t offer my opinion on it but it looks like it has a lot of potential. Those “toning” massage pads on the other hand are a little sketchy. It just goes to show that companies are willing to try anything to exploit peoples insecurities for profit. These scams are not only limited to fitness equipment. Walk into any supplement store and about half of the products won’t meet the label claims. That’s where we come in. We’re here to eliminate the confusion by providing the necessary education required to make smart buying decisions.

Crash Dieting

Of all the people that want to lose weight, most of them share another similarity – they want to lose it fast. People these days are very impatient. Businesses go to great lengths to make their customer service methods as fast and efficient as possible. Drive thru windows, online shopping. heck, you can even get movies delivered to your front door these days. Quick, convenient and efficient services seem to be the key to a company’s success these days. These products and services make life a whole lot easier and providing they don’t sacrifice efficiency, they’re great. However, one exception that comes to mind would be all the so called breakthrough diets that are so heavily promoted.

Unfortunately, the over-exposure of these dieting strategies convinces millions of people to eventually buy into it. While they might experience initial results, about 95 percent of the people who embark on these diets gain all the weight back, plus additional weight within a year. Most of these diets drastically restrict the intake of calories and specific nutrients – most commonly, fats and carbohydrates. Obviously, when you restrict any nutrient that has been deemed essential to your health, you’ll experience the negative effects of that deficiency.

It’s important to remember that neither carbohydrates nor fats are the enemy. The key is being able to identify the differences between the positive and negative sources of each nutrient. Click here to learn more about fats and here to be redirected to our analysis of low carbohydrate diets. As for the calories, most of these diets restrict your intake by too much, too soon. When this happens, you end up sacrificing that ever-important muscle mass which coincidently, slows your metabolic rate. It’s recommended that you do not cut your caloric intake more than 300-400 calories below maintenance levels. Sticking within the calorie restriction range, strength training and eating a high protein diet is the best way to preserve muscle while you’re trying to shed excess fat.

Expecting Too Much, Too Soon

It's foolish to think the results will come overnight. Results take time so be patient.

There’s that old saying – Rome wasn’t built in a day. Well, when you think about it, most worthwhile accomplishments in life take a fair deal of time to achieve. Before you get your dream job, you have go through all the necessary stepping stones by getting education, training and experience. It takes time. Relationships are the same way. People don’t get married after a single date – unless they’re drunk, and we all know how those end up. Establishing healthy, long-lasting relationships takes time and dedication. Well, your health is the same way – it takes time. Is it worth it? Of course! Nothing is more important than your health. The keys to happiness, in my opinion, are family, relationships, a career that you enjoy and your health. With family being directly related to healthy relationships, I would say that all of these great things take time to achieve.

With regards to weight loss, it’s important to establish reasonable goals over an extended timeline. Laying out your goals and expectations prior to embarking on a new weight loss program can be very motivating – but only if it’s done correctly. You must first ensure that your goals are achievable. If they’re not, you’ll quickly become discouraged and be more likely to prematurely give up on the program. A reasonable expectation would be a loss of a pound or two a week. However, I wouldn’t recommend going solely by the scale. Keep in mind that if your implementing strength training into your routine (as you should be), you may be adding lean mass. In this case, judging your progress solely by the scale isn’t always accurate because it doesn’t take the addition of lean mass into account. It all depends how far you want to take it.

I’d personally recommend that you use a combination of methods to indicate your progress. The first being how you feel – energy levels etc. The second would be the mirror. The third method would be the scale. Pre and post-program body-fat testing is another great way to gauge your progress providing you have access to the testing. The main thing to remember is that you need to give it time. With patience and hard work comes great rewards and if you do it right the first time, you’re a lot more likely to keep the weight off.

Overlooking the Details

If you want to lose weight, you need to be aware of everything that you’re putting into your body. While people may have good intentions and they think they’re making healthier choices, a lot of the time they overlook the specifics, which hinder their results. For example, someone may make healthy food choices all day but unknowingly drink a couple of sodas. Since soda cans don’t always list the nutrient breakdown, a lot of people tend to make this mistake.

Another commonly overlooked detail is the condiments. Someone might go to Subway, opt for the whole wheat bread, order from the 6grams of fat or less menu but then add mayonnaise – which can triple the fat content. These mistakes just go to show that while you may have the right intentions; these common misjudgments can offset your efforts. Of course it’s alright to treat yourself every once and a while, just as long as you’re aware of the indulgence and not under the impression that it’s healthy. The trick is to educate yourself so you’ll be able to better identify the positives and negatives of what you consume. Our article on analyzing food labels should help you make this distinction.

For the last week, I’ve been sitting around the house – bored out of my mind. I injured both my ankle and knee at my submission wrestling class and now I can’t go anywhere without crutches. After nearly losing my Christmas funds playing online poker, I was in search of another way to entertain myself. I cracked open a few of my old text books and started skimming through the pages. After flipping through the first, I opened up the second and immediately felt the deja vu. The first chapter was pretty much the same in both books – which shows the importance of the information. The chapters both profiled the important principals that trainers and trainees alike should be familiar with in order to get the most from their programs.

Principal Of Individuality

We're all unique. What works for some, may not work for others.

I’ve trained a pretty broad range of clients – everyone from athletes, bodybuilders, the elderly and soccer moms. Most of the time, my sessions are conducted in a 1-on-1 type setting. On occasion, I’ll do group training sessions but only if the clients that similar goals and fitness levels. In these cases, I guide the clients through a similar program. Even with the identical programs and similar levels of fitness, the clients response to the program is never identical. While the results are always positive, some clients show more improvement than others.

One instance that comes to mind occurred about a year ago. Two clients came to me and acquired my guidance a few months before they went to Cancun for spring break. They want to bulk up and lean out – for obvious reasons. They each trained at the same intensity while using the same program. One of the guys responded quickly, while the other showed slower progress. The guy that progressed at a slower rate also had to consume more calories throughout the day because he had a really fast metabolism. Even with the additional meals, there was still a notable difference in their development by the time March rolled around and they set off for their trip.

Unless you are training with an identical twin, there will always be differences in training adaptations. We all have different genetics. Differences in fiber type distribution, metabolism, cellular growth rates, muscle insertion points and neural efficiency all have somewhat of an effect on a trainee’s progress. How much of an effect is uncovered within our genetics article.

Principal of Specificity

This principal basically boils down to common sense. Train specifically for your goals. Whether you train for bodybuilding, general health or performance enhancement, the key to success is a logical training program. Your program should incorporate exercises that have a specific purpose in helping you achieve your goal. A mixed martial artist should focus on explosive power, muscular endurance, cardio and flexibility. Frequent movements such as kicks and punches should be analyzed and the motions should be mimicked in the gym, against resistance. Golfers should incorporate a lot of core rotation movements while basketball players should perform a lot of plyometrics to enhance their jumping ability.

Your efforts in the gym should be geared specifically around your goals. Hence, the principal of specificity. In order to get the most from your program, you must first learn to analyze the demands of your sport. In addition to the specific movements, other factors need to be considered prior to constructing a training regime. The dominant energy system is a major factor. A major factor that even I completely overlooked in my own training routine. Click here to read more about energy systems and how I embarrassed myself at my martial art class. Last but not least, you also need to consider which fitness component you should focus on. Whether it be size, strength, speed, flexibility or cardio, your program needs to reflect the specifics of your goal.

Principal of Disuse

Since I haven’t been able to walk for about a week, the principal of disuse is a major concern of mine. My right leg has been almost completely immobilized, which even worse than simply not training. Our bodies are highly adaptive to the stress placed upon it through our lifestyle. We push ourselves through training in order to trigger adaptation and become stronger, larger, faster – whatever the goal may be. If we suddenly become inactive, we will no longer need to possess a great deal of strength to meet the demands of our daily activity. If not required, the efficiency of each fitness component will gradually fade away. In other words, “if you don’t use it, you lose it”.

As I began to research this principal, I became more and more concerned that by the time the shorts I had ordered arrived, my shrunken calf muscles would make wearing them too embarrassing. Unfortunately, as I dug through my books and found the timelines for when each fitness component begins to fade – I definitely didn’t get a sense of relief. The very first page of the chapter stated that an immobilized limb will start to atrophy (shrink) after only a couple of days. Bad news for me! The rest of the information wasn’t so bad though, providing that you’re still able to carry out your regular, non-training activities.

Muscular Strength and Power

It doesn’t take much to maintain maximal strength. Personally, when I miss my workouts, I start feeling weaker, but I guess that’s all in my head. Strength and power levels can be maintained by performing a single workout every 10-14 days. Even without training, strength can be maintained for approx. 3 weeks.

Muscular Endurance

More bad news for me! Muscle endurance starts to decrease after only 2 weeks of inactivity. This basically means that I’ll be back to square-one by the time I make it back to my grappling class and I’ll be the guy sitting off to the side, trying not to throw up. There are a few factors that cause a decline in muscle endurance.

1. Decrease in muscle glycogen. Glycogen is the stored form of carbohydrate. Carbohydrates are our body’s preferred source of energy.
2. Decrease in the ability to buffer lactic acid. Lactic acid, as profiled within the article on energy systems, causes a decrease in performance due to numerous factors.
3. Decrease in blood supply which makes meeting the oxygen requirement during endurance activities rather difficult.

Cardiovascular Endurance

Cardiovascular endurance is lost rather quickly, particularly during periods of bed rest. It seems as though highly conditioned athletes experience even greater decreases than average individuals. Following 20 days of inactivity, the average individual has been shown to regain their level of conditioning in 10 days of training. On the other hand, individuals with a high level of conditioning have been shown to require up to 40 days to regain their previous level of fitness. In order for high calibre athletes to prevent losses in cardiovascular endurance, it is recommended that training be conducted at least 3 times per week, at a medium to high intensity.

Speed and Agility

Decreases in speed and agility are small in comparison to the losses attributed to the other fitness components – especially the next one.

Flexibility

Flexibility is both quickly lost and quickly gained. To avoid injury, your best bet is to continually perform stretches, regardless of the phase of your program. If you’re injured, as I am now, just do what you can and take comfort in knowing that your losses will be quickly regained.

Principal of Progressive Overload

We’ve already established that our bodies are highly adaptive and respond directly to the stress placed upon it. More often than not, guys walk into the gym and chat it up with their buddies while pushing and pulling some weights around. While this laid back approach to your workouts may work during the initial stages of your training, as you become more experienced, your program should progress as well. The best way to monitor your progressions is by keeping a training log. This will allow you to check back to previous workouts and ensure that you are manipulating the training parameters to ensure constant progress. The three parameters that can be manipulated to increase the difficulty are the load (weight used), rest intervals (time between sets) and volume (combination of load, total sets and training frequency). If the program difficulty is not increased, the body will have nothing to adapt too.

Principal of Periodization

Periodization is a systematic approach that breaks training down into different phases. The purpose of the system is to ensure consistent progress while preventing over-training. Periodization usually incorporates different phases of training that are geared towards the goals of the trainee. Each of these phases picks up where the last left off. The intensity, type and volume of training are constantly altered. The phases of training will vary depending on the sport and the date of competition. Grouping your training into specific phases will also help the athlete or bodybuilder peak for a specific date. Here you can access a huge article on the bodybuilding periodization model.

Final Thoughts

These principals cover only the very basics of program design. A successful program must be specifically geared towards the individuals needs. It should be grouped into phases (periodization) to prevent over-training and should the basic training principals. Without gradual progressions, there will be no further need for the body to adapt and your progress will be stagnated – otherwise known as a plateau.

“Common workout mistakes” has always been a very popular topic in fitness publications. But no matter how many times this subject is re-hashed, you almost always hear about the same half a dozen or so mistakes, including poor form, overtraining, going too heavy, not stretching, not warming up, yadda, yadda yadda. Ironically, you seldom hear about the biggest mistakes of all. I call these humongous bloopers “bonehead mistakes” because once you start to analyze and think about them, they’re really just common sense and they all seem so obvious… except of course to the person doing it… who is often quite oblivious until someone else points it out to them… then the light goes on and it’s like… “Doh!”

Before I begin the countdown, (in no particular order), there’s one more gripe I have about the treatment this subject has been given in the past: Most of the attention has been put on the mistakes, but very little on the solutions. It’s all too easy to point fingers and say, “Don’t do that” and “Shame on you, dummy” but only 1% of your time should be spent on problems. 99% should be spent on solutions. So in that spirit, after I bring each mistake to your attention, I’ll give you a solution-oriented training tip to help you avoid boneheadedness and join the elite group who “kick butt” in the gym at every workout…

Mistake #1

“Winging It”: “Winging it” means having no written goals or plans, no training journal and no way of “keeping score.” It’s when you just show up at the gym day after day and do whatever strikes your fancy, whatever machine happens to be available, or whatever you’ve become habitually accustomed to doing. Winging it is when you don’t know where you are, where you’re going or how you’re going to get there – but you start your journey anyway – no compass, no roadmap. It’s been said that “Action without planning is the biggest cause of failure,” and I believe that statement is 100% accurate.

Solution

Develop A Strategic Plan: Successful people never “wing it,” they always have a plan. Strategic planning is a never ending process and includes: Assessment (where am I now?), goal setting (where do I want to go?), creating a plan or strategy (How will I get where I want to go?), executing the plan (what action steps must I take daily to reach my goal?), and measuring results (how will I know if I’m moving towards my goal and how will I know when I’ve reached it?). Boneheads “wing it.” Butt–kickers have a master plan and goals for every workout.

Mistake #2

Repeating the same workouts .. without “progressive overload”: In one respect, repeating the same workouts is important – it’s called “continuity.” Continuity means that to experience an adaptive response (more muscle, more strength, less fat and all that other good stuff), you must a repeat a certain modality or exercise consistently over a long enough period of time to allow the adaptive response to occur and to reap the full benefits (rather than changing exercises at every workout). That type of repetition is good. The bonehead mistake is when you do the same exercises, same reps, same weight, same everything, week after week, without ever challenging yourself to do more than you’ve done before. If your muscles could talk they would say, “Yawn…. Did that, done that, been there… we’re just going to stay exactly the way we are… no need to get bigger or stronger today.

Solution

Strive To Beat Your Previous Workouts: Muscle growth and strength increases occur when you place demands on your body above and beyond what it has experienced in the past. Your body responds to this progressive overload by getting stronger in order to handle this type of demand in the future. Your objective at almost every workout is to set goals to beat what you did during the previous one. If you can’t add more weight, it could be as simple as one more rep with the same weight or the same sets/reps/weight in less time. It could also mean one more minute of cardio, one level higher on a stairclimber, or half a percent steeper incline on the treadmill. Continuous and never-ending improvement is the name of the game.

Mistake #3

Starving Yourself: A calorie deficit is the only way to lose body fat. However, the caloric deficit must be kept small. When calories are cut too much, or held too low for too long, your body thinks you are starving and sets into motion a series of metabolic and hormonal events, which ultimately result in muscle loss, slow metabolism and plateaus. Your body is like a power plant or furnace and when you don’t feed the fire, your metabolic flame dwindles to a flicker, producing less heat and less energy. That’s why not eating enough is one of the biggest mistakes of all.

Solution

Eat More to Burn More: Did it ever occur to you that if you exercise more you can eat more and that this is a more effective fat loss strategy than eating less and exercising less? To lose body fat, you must create a calorie deficit. A deficit can be created by exercising more, eating less, or ideally, with a combination of both. The best combination of all is a small decrease in calories accompanied by a large increase in activity. Think about it: Decreasing calories slows your metabolism. Increasing calories increases your metabolism. Exercise increases your metabolism. Therefore, eat more, exercise more = double increase in metabolism. Eat less, don’t exercise = double decrease in metabolism. This is the entire premise of my Burn The Fat Feed The Muscle System and that’s why the program is so powerful and has helped tens of thousands of people lose fat without depriving themselves. Yes, starving is for boneheads.

Mistake #4

Skipping Workouts: A great body doesn’t happen overnight. Successful body transformation is the cumulative result of dozens or even hundreds of successful workouts. Each workout brings you one small step closer to your goal. Each workout missed takes you one small step backwards. Most people underestimate the cumulative effect of each small step. They figure that “It just doesn’t matter… it’s only one workout.” If you don’t think that one little workout matters, then think about the humble termite; they’re such itty bitty little creatures and they take such itty bitty little bites, yet when enough little bites are taken, an entire building can come crumbling down.

Solution

Be Disciplined and Consistant: Not only do you slip backwards physically when you skip even one scheduled workout, perhaps more devastating is the effect on your mind and character. Every time you successfully complete a scheduled workout, you build your discipline and self esteem. When your self esteem increases, it makes you feel good and that stimulates a positive self-reinforcing cycle of even more discipline, confidence and action. Everything you do helps or hurts. Every workout counts. Treat your word as law. When you say you’re going to work out… WORK OUT!

Mistake #5

Focusing on strengths, favorite exercises and favorite body parts while neglecting weaknesses: Most people have a favorite body part or exercise. But playing favorites in your training can lead to big problems. An unbalanced, asymmetrical physique is one of them, but having a great upper body with toothpick legs is the least of your worries. Strengthening and stretching some muscle groups but not others is a great way to cause poor posture, muscular imbalance, dysfunction, strains, pulls, tears or ruptures.

Solution

Train for functional and aesthetic balance: Non-boneheads train every muscle group for symmetrical, visually pleasing development. However, “balance” is more than cosmetic. Everyone – athletes, bodybuilders, and recreational exercisers – must also train for functional balance to prevent injury and maintain optimal function and range of movement in every joint and muscle group. Every plane of movement and angle of movement must be trained. Flexors must be balanced with extensors. Front to back movements must be balanced with rotational and side to side movements. Prime movers, antagonists and stabilizers must all be strengthened. Always stretch, strengthen and build to the point of total body balance.

Mistake #6

Using only machines and single joint isolation exercises: So you joined the gym and you hit “the circuit”… you know, that section in the gym with all those fancy, chrome-plated, “technologically advanced” weight stack-pulley, hydraulic or computerized machines all lined up in neat rows… far, far away from the barbells and squat racks (which you never touch), and which is designed to give you an “easy, safe, injury-free, effective full-body workout.” The machines may be easy, but most machines aren’t as safe or effective as they’re made out to be.

Solution

Use mostly free weights and compound, multi joint exercises: For lower body, squat and lunge variations are tops. For upper body, barbell and dumbbell presses, chin ups and rows are king. These and similar “BIG” exercises stimulate more muscle fiber, stir up more fat burning and muscle building hormones, and have more carry-over to real world and sporting activities than machines. Although weight stack machines are safe with respect to the fact that you can’t drop a barbell on your head, they’re ultimately NOT as safe as free weights because they don’t develop the stabilizing muscles and functional strength that protect you from injury. A few machines and isolation exercises mixed into a balancedr program is fine, especially if you have bodybuilding goals, but focusing on compound and free weight exercises gives you far more bang for your buck than any machine ever created.

Mistake #7

No mental preparation: This mistake goes hand in hand with mistake number one (winging it). You see, preparation is more than setting goals, writing out plans, and scheduling workouts. Preparation is also mental, yet most people haven’t the slightest idea just how powerful the mind is or how to harness its power. Psychologists and “brain scientists” have proven beyond a shadow of a doubt that the subconscious mind cannot tell the difference between an experience that is real and one that is imagined. Failure to take advantage of this discovery is a mistake of enormous magnitude.

Solution

Use visualization and mental rehearsal daily: Arnold Schwarzenneger, Jack Nicklaus, Andre Agassi and countless other sports legends have written and spoken extensively about their regular use of mental imagery. Those who succeeded, but claimed not to use such techniques as “visualization” were surely using it unconsciously or in a non-formalized manner. I would suggest you consciously and deliberately use this technique in the following manner: Twice a day, once in the morning and once at night, get relaxed, close your eyes and form mental images of yourself having the body you’ve always wanted, completing perfect workouts with motivation and enthusiasm and reaching all your goals. These images will penetrate your subconscious mind and literally program your brain to activate your body for total success.

Mistake #8

Not eating immediately after training: Not eating anything after your workout (or waiting 2-3 hours to eat), because (a) you don’t feel like eating, (b) you don’t have anything to eat with you, (c) you heard that you get leaner if you don’t eat after your workout… is one of the most boneheaded things you can ever do!

Solution

Eat protein AND carbs immediately after your workout: Much research has been done on the topic of post workout nutrition in recent years and the scientific literature is almost unanimous in its findings: At one time carbohydrates were emphasized after a workout. Other people insisted that protein is more important. The truth is, the optimal post workout meal includes quickly digesting protein and carbohydrates and is consumed immediately after training during the period known as the “post-workout window of opportunity.” Although the ideal amount and type of protein and carbs is still debated, the studies have shown that proper post workout nutrition increases protein synthesis, suppresses cortisol, replenishes glycogen, and enhances recovery.

Mistake #9

Comparing yourself to others: Always trying to one-up the next guy is bonehead behavior. Comparing yourself to others is a great way to lower your self esteem and stay perpetually frustrated, unhappy and dissatisfied!

Solution

Compare yourself to nobody but yourself: Legendary UCLA basketball coach John Wooden always advised his players, “Never try to be better than someone else; but never cease trying to be the best you can be. That is under your control. The other isn’t.” So why not focus on competing with yourself? Compare yourself to yourself. Improve yourself. Work on progress and forward movement. Become better than you used to be. Ultimately, competitive sports are most valuable to the degree you use them to better yourself, not to beat others.

Mistake #10

Making excuses: Many people, when they don’t get the result they want, or when things don’t go the way they expect, insist it’s not their fault. When they don’t lose any body fat, it’s their genetics or “The diet just doesn’t work!” When they fall off the wagon, it’s their friends and family’s fault – “They just don’t support me… they even tempt me with junk food and eat in front of me.” When they miss workouts, it’s their boss’s fault – “I just don’t have time with so much work being piled on me at the office.” No matter what the situation, the boneheads never even consider that the problem is staring right back at them in the mirror – someone or something outside of them is always responsible.

Solution

Accept total, 100% responsibility for all your results, good OR bad: When you win, you don’t attribute it to luck or give someone else the credit for it. You proudly say, “I created it… I did it… that was me!” However, if you want to take the credit for your wins, you must also take credit for your losses and say, “Yep, I created it… I did it… that was me!” Boneheads want to take credit for their successes but not accept responsibility for their failures. Ultimately, that turns them into nothing but big losers. Winners and successful people became successful because they learned three magic words: I AM RESPONSIBLE. Once you claim responsibility for every result in your life – the good and the bad – the feeling of empowerment and liberation that comes over you is beyond description. For the first time in your life, you realize that YOU are in control. From that moment on – and not a second sooner – you become the creator of circumstance rather than a victim of it.

Well, that’s all ten of em’. Let me wrap up with what is perhaps the biggest mistake of all, and that is: Not learning from your mistakes. Mistakes are okay. The only people who don’t make any are the timid, wimpy people who don’t even attempt anything. If you realize you’ve been making a lot of these mistakes, don’t beat yourself up. As long as you learn from them and then stop making them, you’re off the hook!

About The Author

Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT), certified strength & conditioning specialist (CSCS), and author of the #1 best-selling e-book, “Burn the Fat, Feed The Muscle.” Tom has written more than 200 articles and has been featured in print magazines such as IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular Development, Exercise for Men and Men’s Exercise, as well as on hundreds of websites worldwide. For information on Tom’s Fat Loss program, Click Here for an overview.