2/27/08
Get Strong
If your sole focus was to get strong, a lot of things would fall in to place. That knee pain that's been bothering you might be diminished if you focused on strengthening your glutes, hamstrings and VMO through proper exercise selection. That 10lbs of unwanted bodyfat may fall off your frame by adding some lean muscle mass and boosting your metabolism through strength training. May be you want to get "jacked". Forget about all those Muscle & Fiction tri-set routines and work on getting stronger in the compound lifts. There are a ton of other examples and my message would still be the same. Stop over analyizing and focus on being strong.
2/23/08
RichRuff Training Exercise of the Week: Kettlebell/Sandbag Circuit
I'll be the first to tell you that after lifting weights for awhile it can get get pretty damn boring. There are times when I don't even want to look at a barbell or dumbbell. Or times when the thought of doing another squat routine makes me sick. My motivation to continue to stay in shape starts to fade. It's during these times, that I look to find other ways to train. And I do not think I'm the only who feels this way.
The following is a total body circuit I performed earlier in the week. It was one of those days where I was tired of doing the same old lifts for a certain number of reps for a certain number of sets with a certain period of rest. It was time for something different, even if it was only going to be for one workout. Luckily, the place I was at had a couple of kettlebells, a 50lb sandbag and a high box lying around. Here's what I did:
A1) Single Arm Kettlebell Snatch x 10 reps each arm
A2) High Box Step Ups w/ sandbag x 10 reps each leg
A3) Walking Kettlebell Swings x10 reps down and x10 reps back
A4)Renegade Row w/Kettlebells x 4-6 reps each arm
A5)Push up w/hands on Kettlebell x max reps
The rest period between exercise should be the time it takes you get from one exercise to the next. After the last exercise, take about a 3 minute rest and repeat the circuit 3-5 times. Since, my work capacity is junk I was only able to repeat it 3 times before I called it quits.
If you don't have kettlebells or sandbags lying around, get creative. Go take a look in the garage or the basement and see what you can come up with. Good luck.
The following is a total body circuit I performed earlier in the week. It was one of those days where I was tired of doing the same old lifts for a certain number of reps for a certain number of sets with a certain period of rest. It was time for something different, even if it was only going to be for one workout. Luckily, the place I was at had a couple of kettlebells, a 50lb sandbag and a high box lying around. Here's what I did:
A1) Single Arm Kettlebell Snatch x 10 reps each arm
A2) High Box Step Ups w/ sandbag x 10 reps each leg
A3) Walking Kettlebell Swings x10 reps down and x10 reps back
A4)Renegade Row w/Kettlebells x 4-6 reps each arm
A5)Push up w/hands on Kettlebell x max reps
The rest period between exercise should be the time it takes you get from one exercise to the next. After the last exercise, take about a 3 minute rest and repeat the circuit 3-5 times. Since, my work capacity is junk I was only able to repeat it 3 times before I called it quits.
If you don't have kettlebells or sandbags lying around, get creative. Go take a look in the garage or the basement and see what you can come up with. Good luck.
2/19/08
Training Myth Exposed
When I'm at the gym, I do my own thing. I throw on my IPod, do some foam roller work, may be a couple of static stretches, some mobility & dynamic flexibility work and then get into the lifting portion of my workout. Today, I did the same thing and finished up my workout in about 50 minutes.
So I'm leaving the gym and I get approached by one of the gym's trainers. Politely, she asks if she can give me a bit of constructive criticism about the way I bench press. The way I bench press? I can not way to hear this. "You know, you really shouldn't lower the bar all the way to your chest. It's bad for your shoulders. I used to do the same thing and I hurt my rotator cuff", she says. What? Not lower the bar to my chest? You mean do a half rep like 50% of the guys do when bench pressing? Not move through a full range of motion? It'd be one thing if I couldn't control the weight, was bouncing the bar off my chest like a like a Super Ball or arching my back so bad that some one could crawl through. None of those happened. Plus, I feel my shoulders are relatively healthy. I have never had a shoulder injury. I've been bench pressing for the last 16 years. I probably do more pulling than pressing work. I do external rotation work. I do scapular stabilization work. Plus I'm not bench pressing all the time. I may be work bench pressing into my training every 2 or 3 months for a 3 or 4 week cycle. So I still shouldn't bring the bar all the way to my chest? And where is the research on this?
Is bench pressing through a full range of motion right for everyone? No. In fact some people should never get under the bar. Some people shouldn't do any pressing work at all. But to make a blanket statement that you shouldn't lower the bar to chest at all is wrong. An individual's previous training and healthy history must be taken into account before you go make training recommendations. This type of stuff usually comes from the resident meathead, not the Master Trainer.
If anyone ever tells you you should do an exercise this way or that way and it doesn't seem right to you, ask them about it. Why should you do it their way? The answer must be legit. It can not be because they hurt themselves, so now you're going to hurt yourself. It can not be because it worked for them, so it's going to work for you. There has to be some sound reasoning.
I can't wait until she sees me squat and watches my knees rocket over my toes. That'll be my next post.
So I'm leaving the gym and I get approached by one of the gym's trainers. Politely, she asks if she can give me a bit of constructive criticism about the way I bench press. The way I bench press? I can not way to hear this. "You know, you really shouldn't lower the bar all the way to your chest. It's bad for your shoulders. I used to do the same thing and I hurt my rotator cuff", she says. What? Not lower the bar to my chest? You mean do a half rep like 50% of the guys do when bench pressing? Not move through a full range of motion? It'd be one thing if I couldn't control the weight, was bouncing the bar off my chest like a like a Super Ball or arching my back so bad that some one could crawl through. None of those happened. Plus, I feel my shoulders are relatively healthy. I have never had a shoulder injury. I've been bench pressing for the last 16 years. I probably do more pulling than pressing work. I do external rotation work. I do scapular stabilization work. Plus I'm not bench pressing all the time. I may be work bench pressing into my training every 2 or 3 months for a 3 or 4 week cycle. So I still shouldn't bring the bar all the way to my chest? And where is the research on this?
Is bench pressing through a full range of motion right for everyone? No. In fact some people should never get under the bar. Some people shouldn't do any pressing work at all. But to make a blanket statement that you shouldn't lower the bar to chest at all is wrong. An individual's previous training and healthy history must be taken into account before you go make training recommendations. This type of stuff usually comes from the resident meathead, not the Master Trainer.
If anyone ever tells you you should do an exercise this way or that way and it doesn't seem right to you, ask them about it. Why should you do it their way? The answer must be legit. It can not be because they hurt themselves, so now you're going to hurt yourself. It can not be because it worked for them, so it's going to work for you. There has to be some sound reasoning.
I can't wait until she sees me squat and watches my knees rocket over my toes. That'll be my next post.
2/18/08
RichRuff Training Exercise of the Week: Band TKE
Another band exercise that can be done just about anywhere. The Band TKE (Terminal Knee Extension) targets the VMO, that nice looking "tear drop" muscle located above and inside the knee cap. That VMO muscle is responsible for a lot of knee issues. If it's properly functioning and well developed, the chances of having knee issues are much less. On the other hand, someone with nagging knee issues will have a weak or almost non-existant VMO.
The TKE isn't just an exercise that should be done after diagnosis or when suffering from a knee injury. It's an exercise that should be done routinely in order to keep those knees healthy all the time. Perform 1-2 sets before a lower body workout and your knees will be thanking you. Also, since the range of movement is pretty small, I suggest performing higher reps (20-30) of this exercise.
In order to perform:
It looks simple, but when done right it will really exhaust that stubborn VMO.
Go get your band at PerformBetter.com .
The TKE isn't just an exercise that should be done after diagnosis or when suffering from a knee injury. It's an exercise that should be done routinely in order to keep those knees healthy all the time. Perform 1-2 sets before a lower body workout and your knees will be thanking you. Also, since the range of movement is pretty small, I suggest performing higher reps (20-30) of this exercise.
In order to perform:
- Grab a band (the thickness of the band will be determined by your current strength levels) and choke it around a post. Step into the open end with one leg and the band resting behind your knee.
- Slide the that working leg slightly forward making sure there is enough tension on the band. Move forward or back to adjust the tension.
- Start with your knee in a slightly bent position with your heel on the floor.
- From this position, try to lock that front leg out, pressing the back of your knee into the band. You should really emphasize squeezing that VMO. I know locking the knee out is not advocated in a lot of exercises, but in order to recruit the VMO the knee has to be locked out here.
- Return to the starting position and repeat for a high number of reps.
It looks simple, but when done right it will really exhaust that stubborn VMO.
Go get your band at PerformBetter.com .
2/14/08
Are you eating breakfast?
This is one of the first questions I'll ask a client when they tell me they're struggling with weight loss. And the answers to this question will tell me a lot about this person's commitment or strategy to weight loss. Here are some of the answers I get:
Lousy Answer #1. Everyone has time to get breakfast ready in the morning. How much time does it take out of your morning? Maybe 10-15 minutes. This shows lack of commitment to a good nutritional plan. If you can not take that extra time to get your first and probably most important meal of the day in, what leads me to believe that you're eating good the rest of the day. It's breakfast, not a five course meal. It doesn't take that long to prepare.
Lousy Answer #2. It's not about whether you're hungry or not. It's about getting the wheels in motion for a good day of eating. A well balanced breakfast will help control blood sugar levels and help stave off late day food binges. Plus, your body has just gone on an overnight, catabolic fast. It wants some fuel to get the day started and get that metabolism revved up.
Lousy Answer #3. Get rid of the breakfast cereal. They are all the same, whether it's a sugar coma inducing junk cereal or a "healthy" cereal. Every meal or feeding should include some protein to help speed up your metabolism and balance your blood sugar levels. I remember falling asleep in my 8am geometry class every morning and it wasn't from lack of sleep. It was from that whopping bowl of Cinnamon Toast Crunch. And it wouldn't have mattered if I was eating Raisin Bran, because that to doesn't contain any protein. Some good alternatives are: eggs, yogurt, oatmeal or a smoothie. Throw a little protein powder in there also and now you have a good breakfast.
No more excuses and no more lousy answers. If you want to lose weight, you have to eat breakfast. And more importantly you have to eat the right breakfast. So make time, forget about being hungry and get the foods on your shelves. Then make a commitment to your strategy.
- "No, I don't have time."
- "I'm not hungry in the morning."
- "Yeah, I had some Frosted Flakes and a banana."
Lousy Answer #1. Everyone has time to get breakfast ready in the morning. How much time does it take out of your morning? Maybe 10-15 minutes. This shows lack of commitment to a good nutritional plan. If you can not take that extra time to get your first and probably most important meal of the day in, what leads me to believe that you're eating good the rest of the day. It's breakfast, not a five course meal. It doesn't take that long to prepare.
Lousy Answer #2. It's not about whether you're hungry or not. It's about getting the wheels in motion for a good day of eating. A well balanced breakfast will help control blood sugar levels and help stave off late day food binges. Plus, your body has just gone on an overnight, catabolic fast. It wants some fuel to get the day started and get that metabolism revved up.
Lousy Answer #3. Get rid of the breakfast cereal. They are all the same, whether it's a sugar coma inducing junk cereal or a "healthy" cereal. Every meal or feeding should include some protein to help speed up your metabolism and balance your blood sugar levels. I remember falling asleep in my 8am geometry class every morning and it wasn't from lack of sleep. It was from that whopping bowl of Cinnamon Toast Crunch. And it wouldn't have mattered if I was eating Raisin Bran, because that to doesn't contain any protein. Some good alternatives are: eggs, yogurt, oatmeal or a smoothie. Throw a little protein powder in there also and now you have a good breakfast.
No more excuses and no more lousy answers. If you want to lose weight, you have to eat breakfast. And more importantly you have to eat the right breakfast. So make time, forget about being hungry and get the foods on your shelves. Then make a commitment to your strategy.
2/11/08
Still not convinced?
If you're stil notl convinced of the benefits of strength training, take a look at this article by strength coach Charles Poliquin:
http://www.rezoom.com/health/fitness/read/5590/be-stronger-and-healthier/
These articles keep coming out, yet I still see too many people plodding along on the treadmill or day dreaming on the elliptical and not doing any strength training work. Get with it people. The evidence and research is there.
http://www.rezoom.com/health/fitness/read/5590/be-stronger-and-healthier/
These articles keep coming out, yet I still see too many people plodding along on the treadmill or day dreaming on the elliptical and not doing any strength training work. Get with it people. The evidence and research is there.
2/9/08
RichRuff Training Exercise of the Week: Band Resisted Push Up
Sometimes I think people assume there's only a couple of ways you can perform a push up. In fact there are so many versions that I can not keep track of them all. And I think at least one of those versions should be included some where in your workout. Yeah, it's nice to bench press big weight, but what good is it if you can not even move your own bodyweight.
Here's a video of the band resisted push up:
Start with a light band and work your way up from there. If you do not have a band, I suggest investing in a couple, because their uses are endless (assisted pull-ups, face pulls, pushdowns and X-walks to name a few). Go to PerformBetter.com and search for the Super Bands.
Here's a video of the band resisted push up:
Start with a light band and work your way up from there. If you do not have a band, I suggest investing in a couple, because their uses are endless (assisted pull-ups, face pulls, pushdowns and X-walks to name a few). Go to PerformBetter.com and search for the Super Bands.
2/6/08
Soreness
"I want to be sore!!". I hate hearing this from my clients. They equate soreness to working hard and the effectiveness of their workouts. If I wanted them to be sore, I would just tell them to do some jump squats for 30 minutes while I go grab a cup of coffee. What type of programming is that?
I know there are trainers who pound their clients into the ground every session. But these clients do not necessarily look any better or are stronger than someone who doesn't get sore after every workout. Believe me, it is possible to work hard without having to feel like you can not sit down on the toilet the next day. Soreness isn't an indicator of working hard. It's usually a result of one or more things:
I know there are trainers who pound their clients into the ground every session. But these clients do not necessarily look any better or are stronger than someone who doesn't get sore after every workout. Believe me, it is possible to work hard without having to feel like you can not sit down on the toilet the next day. Soreness isn't an indicator of working hard. It's usually a result of one or more things:
- Getting back to working out after a long lay off.
- A new exercise or movement pattern.
- Increased load or intensity.
- Change in the speed of the eccentric movement.
2/4/08
This one hurts.
2 minutes and 38 seconds left in the game. The Patriots take the lead and they are about to win their 4th Super Bowl in 7 years. Then everything goes wrong. Brandon Jacobs converts a 4th and 1. Asante Samuel has a game ending interception slip through his hands. Eli Manning avoids being sacked 3 different times on one play, throws the ball down the middle of the field and David Tyree makes a miraculous catch with Rodney Harrison all over him (He caught the damn ball using his helmet!!). And then it's over. Plaxico Burress beats Ellis Hobbs for the game winning touchdown. 2 minutes and 38 seconds away. The Patriots are supposed to win these types of games. Brady is supposed to bring the team back and then the Pats defense is supposed to shut down the other team. What went wrong? The Giants made more plays then the Patriots. The Patriots luck ran out. This time it was the other team getting the lucky bounces. The Patriots made history in the wrong way last night. This one will take a long time to get over.
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