How many ab exercises do I have to do to get a six-pack?
Nick
Hi Nick. It's not so much about how many ab exercises you should be doing, as it is about lowering your bodyfat percentage. I'd suggest trying to get your bodyfat percentage down to around 10% in order to develop a "six-pack". This can be done through proper nutrition, weight training and high intensity interval training.
10/29/07
2007 World Series Champs!!
Does seeing Papelbon celebrate ever get old? Of course not!! Is there a better time to be a Boston sports fan than right now? I can't see it happening. The Red Sox win the Series on the eve of a 52-7 demolition by the Patriots. Not only that that, Boston College is ranked #2 in the country, the Celtics are about to open up a new season with the "Big 3" and the Bruins....forget the Bruins.
And, hey ARod, we don't want you!!
10/28/07
RichRuff Training Exercise of the Week: Tabata Intervals
I'm going to mix it up a little this week. No upper body exercise. No lower body exercise. No stretching. How about some cardiovascular work? "No!! Not cardio." I'm sure that's what some of you are saying. But what if I said you could do four minutes of interval work and burn just as much fat as you would performing a moderate 45 minute aerobic workout? Now do I have your attention? Through his research, Dr. Izumi Tabata discovered that high intensity interval training done for four minutes could burn just as much fat as moderate aerobic exercise done for 45 minutes. But this is not just any four minutes. This is breaking your you know what for four minutes. It involves working at a high intensity for 20 seconds , rest for 10 seconds and then repeat seven more times. I'd suggest the following protocol:
1) Warm up for 3-5 minutes
2)High Intensity for 20 seconds
3)Rest for 10 seconds
4)Repeat 7 more times
5)Cool down for 3-5 minutes
In order for this method method to be effective, each work interval should be to near exhaustion. And when that ten seconds is up, GO AGAIN!! The rest is not 11 seconds long, it's 10!!
If you're looking to drop some bodyfat, I'd suggest using this method 2-3 times per week after your strength training workouts. As far as what exercises to use, some of my favorites are: thrusters, burpees or using the upright bike, rower or step mill.
1) Warm up for 3-5 minutes
2)High Intensity for 20 seconds
3)Rest for 10 seconds
4)Repeat 7 more times
5)Cool down for 3-5 minutes
In order for this method method to be effective, each work interval should be to near exhaustion. And when that ten seconds is up, GO AGAIN!! The rest is not 11 seconds long, it's 10!!
If you're looking to drop some bodyfat, I'd suggest using this method 2-3 times per week after your strength training workouts. As far as what exercises to use, some of my favorites are: thrusters, burpees or using the upright bike, rower or step mill.
10/24/07
5 Things I Noticed
Just got back from Mexico and one of my most enjoyable weeks over the last couple of years. I survived a week of sitting in the sun, gluttony and having a few too many shots of tequila. As much as I enjoyed the week and can not wait for my next one, here are 5 disturbing (to me at least) things that I noticed:
5) The number of people who still smoke. Smoking is unhealthy...right?
4) How many grandmas feel like it's alright to go topless just because they're in Mexico.
3) The number of overweight people. And I'm not just talking a couple of pounds.
2) How many people still use the Smith Machine for pressing, squatting and lunging.
1) No guy looks good in a speedo, in shape or not.
5) The number of people who still smoke. Smoking is unhealthy...right?
4) How many grandmas feel like it's alright to go topless just because they're in Mexico.
3) The number of overweight people. And I'm not just talking a couple of pounds.
2) How many people still use the Smith Machine for pressing, squatting and lunging.
1) No guy looks good in a speedo, in shape or not.
10/14/07
RichRuff Training Exercise of the Week: Fat Bar Hold
How important is grip training? Very important if you ask me. If you can't hold onto the bar, you can't perform the lift. If you can't hold onto a rebound, your coach is going to be yanking you out of the game for turning the ball over. If you can't hold onto the air conditioner as you're removing it from your window, it's going to fall on the poor lady standing 2 floors down (almost happened to me today). I could keep rambling on about instances where grip strength and endurance comes into play. Don't you get angry knowing that you could have done another 3 or 4 pull ups, but your grip is so weak that you couldn't finish the set? But is grip training part of your workout routine? Probably not.
This weeks exercise is so simple it doesn't need a video or a picture. At the end of your workout get into a power rack and set the pins up below waist height. Load some weight on the bar (I'd say either 185 or 225). Now, I know the headline says "fat bar". If you're able to use one great. If not, get a towel and wrap it and around the bar. Or there is a great product out there called Lynx Performance Grips. Check them out at http://www.lynxpt.com/. I've been using them for any pulling movements and boy will you feel the difference in your forearms. Anyways, whatever bar or implement you're using, reach down grab it and hold on for dear life. When that bar slips out of your hands, rest for 2-3minutes and repeat for one more set.
Over time, watch your strength numbers and performance improve.
This weeks exercise is so simple it doesn't need a video or a picture. At the end of your workout get into a power rack and set the pins up below waist height. Load some weight on the bar (I'd say either 185 or 225). Now, I know the headline says "fat bar". If you're able to use one great. If not, get a towel and wrap it and around the bar. Or there is a great product out there called Lynx Performance Grips. Check them out at http://www.lynxpt.com/. I've been using them for any pulling movements and boy will you feel the difference in your forearms. Anyways, whatever bar or implement you're using, reach down grab it and hold on for dear life. When that bar slips out of your hands, rest for 2-3minutes and repeat for one more set.
Over time, watch your strength numbers and performance improve.
Yeah I know. That's not a picture of the Fat Bar Hold. That's a picture of a beach in Mexico, where I will be next week on an overdue vacation So until I'm done soaking up some rays and having a few Coronas, give some Fat Bar Holds a try. And when I'm back, maybe the next Exercise of the Week will have something to do with sitting on a beach with drink in hand. See ya.
10/10/07
Question to RichRuff Training
Hi Rich. I've been working out for two months now. How often should I be switching up my routine?
Sanju
Hi Sanju. The answer to your question is really dependent on each individual. For a beginner, I would suggest staying with the same workout routine for 4-6 weeks. This is the time to build a solid foundation of strength and trying to perfect some of the more basic exercises.
Sanju
Hi Sanju. The answer to your question is really dependent on each individual. For a beginner, I would suggest staying with the same workout routine for 4-6 weeks. This is the time to build a solid foundation of strength and trying to perfect some of the more basic exercises.
10/8/07
RichRuff Training Exercise of the Week: Single Leg Romanian Deadlift
A couple of weeks back I discussed the importance of single leg training. Yet, there is one problem I see with single leg training. Most single leg exercises done by individuals are quad dominant. Step-ups, split squats and lunges are all quad dominant exercises. There's nothing wrong with these exercises, but some times I think we ignore single leg hip dominant exercises. So without any further introduction take a look a this clip from one of strength coach Mike Boyle's athletes performing the single leg Romanian deadlift.
10/6/07
Question to RichRuff Training
Hi Rich. I am trying to find an exercise that I can add to my workout that will increase the strength of my hockey shooting muscles. What about swinging a kettlebell in one hand?
Barry
Hi Barry. In order for me to really answer your question I would need to know what your workout consists of now. But I can help by giving you some suggestions.
What I would not do is to try and replicate your shot with weight training exercises. If you mimic your on-ice shot too much with weighted exercises you may actually screw up your shot mechanics and produce a negative effect.
What you can do is try and strengthen your shot indirectly by working on the muscles that are involved in your shooting. Some exercises I may include in your workout are: chin-ups & pull-ups, external rotation work for the shoulder, direct forearm work, and some torso rotation work (Russian twists and diagonal woodchops for instance). This work, along with your on-ice work should help improve your shot.
Barry
Hi Barry. In order for me to really answer your question I would need to know what your workout consists of now. But I can help by giving you some suggestions.
What I would not do is to try and replicate your shot with weight training exercises. If you mimic your on-ice shot too much with weighted exercises you may actually screw up your shot mechanics and produce a negative effect.
What you can do is try and strengthen your shot indirectly by working on the muscles that are involved in your shooting. Some exercises I may include in your workout are: chin-ups & pull-ups, external rotation work for the shoulder, direct forearm work, and some torso rotation work (Russian twists and diagonal woodchops for instance). This work, along with your on-ice work should help improve your shot.
10/4/07
Roll, Roll, Roll
What's the typical massage cost? Probably anywhere from $75-$100, right? And if you're going to get a massage on a regular basis, you're looking at a pretty good expense. I know my pockets are not that deep. But what if I told you that you can get the close to the same benefits as a deep tissue massage for only $20? And you don't have to make an appointment. You'd be able to do it any time of the day. What's this $20 cure? A foam roller.
Even though the foam roller has been around for awhile now, I still do not think people understand it's importance. Basically, muscles have two properties that are related to their functionality: the length and the quality of the tissue. The length of a muscle is addressed through stretching techniques. But what about it's quality? If there are trigger points, adhesions or scar tissue build up the muscle is going to have poor quality. Not only will it have poor quality, but the quality of the tissue is also going to affect it's length. Poor quality + Poor length= trouble. And as I said before, you don't have to run out to Mr. Feelgood in order to get those knots worked out. Instead pull out that $20 foam roller out from under the bed and get rolling. You will immediately see the benefits.
For a great selection of foam rollers go to PerformBetter.com and get your $20 cure to all those aches and pains.
Even though the foam roller has been around for awhile now, I still do not think people understand it's importance. Basically, muscles have two properties that are related to their functionality: the length and the quality of the tissue. The length of a muscle is addressed through stretching techniques. But what about it's quality? If there are trigger points, adhesions or scar tissue build up the muscle is going to have poor quality. Not only will it have poor quality, but the quality of the tissue is also going to affect it's length. Poor quality + Poor length= trouble. And as I said before, you don't have to run out to Mr. Feelgood in order to get those knots worked out. Instead pull out that $20 foam roller out from under the bed and get rolling. You will immediately see the benefits.
For a great selection of foam rollers go to PerformBetter.com and get your $20 cure to all those aches and pains.
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