Avoid These 7 Foods

I'm sure the last thing you're thinking about on New Year's Eve is what foods you should be avoiding. But this is a great great article I had to get out there.

Avoid These Seven Foods and You're Off To A Healthier New Year

Happy New Year everyone. And be safe.

Vaccinating Yourself Against Body Fat

This week I've shared with you two blog posts in which Dr
John Berardi talks about losing body weight (and body fat).

The first one talks about how important incentives are for
changing your body. And it goes on to incentivize you with
a whopping $40,000 in prize money.

Could The Chance To Win $10,000 Help You Get In Shape?
Win 40K!!

The second one shows you how to coerce yourself into
sticking to the plan, even when the motivation wanes.

Enter "the best kept secret in weight loss."
Blackmail Yourself Lean!!

Finally, today, I have one last post to share.

In this one, Dr Berardi talks about how you can actually
vaccinate yourself against body fat. Hint: it doesn't
involve needles!

Learn how to vaccinate yourself against body fat
The Body Fat Vaccine!!

Low Back Saver #1: Seated Posture

In the next couple of weeks, I'm going to be posting some videos referred to as "Low Back Savers". These are going to be videos that are going to detail a couple of ways to prevent or help alleviate low back pain, which affects about 80% of us at one time or another.

The first video is going to deal with seated posture. What is good seated posture and what are some misconceptions about seated posture? Take a look:

RichRuff Training Exercise of the Week: Single Leg Hip Lift w/Foot Elevated

A move that looks pretty simple, but one that really attacks the glutes and hamstrings. I've watched many clients seize up with a hamstring cramp when performing this exercise. This is an indication that the hamstrings are doing to much of the work and the glutes are not doing enough.

Another thing to notice with this exercise. Watch how I have the knee of the non-working leg tucked to my chest. If you're suffering from low back pain, I would suggest using this version. Doing this prevents back extension and emphasizes hip extension.

The Best Kept Secret in Weight (and fat) Loss

The other day I sent out an email link to a video of Dr John
Berardi talking about his two latest programs - Lean Eating
For Men and Lean Eating For Women.

Far and away, the most frequent questions had to do with his
$40,000 is prize money. $10,000 to the top female winner
and $10,000 to the top male winner. Plus, 5k to each of a
few runners up.

Click here to check out the blog post announcing this
amazing prize:


www.precisionnutrition.com

Now, today, I want to share with you a post covering the
flip side of the 10K prize. In other words, if the prize is
the carrot, today's video talks about the stick.

You see, Dr. Berardi's a coaching expert. In fact, he's
probably the most successful nutrition coach in the health
and fitness business.

And after speaking with him, I realized that there's
something powerful to this idea.

You see, the biggest transformations - body transformations
or otherwise - are accomplished when people have big
incentives.

And I'd say 10 thousand bucks qualifies as a big incentive
all right. But big inspiring goals also need some potential punishment.
Or, some risk.

And in today's video, Dr Berardi shows you how to coerce
yourself into sticking to the plan, even when the motivation
wanes.

Enter "the best kept secret in weight loss."
www.precisionnutrition.com

So, if you're REALLY interested in changing your body and
you'd like a little extra incentive for doing so, this is
definitely a program you need to check out.

Again, this message is time sensitive. From what I hear
there are A LOT of people clamoring to get in on the program.

So check out these posts below. I know you won't be
disappointed.

Could The Chance To Win $10,000 Help You Get In Shape?
www.precisionnutrition.com

The Best Kept Secret In Weight Loss
www.precisionnutrition.com

RichRuff Training Exercise of the Week: Val Slide Reverse Lunge w/Sandbag Variations

Besides coming up with exercises that take about 20 seconds to pronounce, I like to use different training implements from time to time. Here, I'm combining two: the Valslides and a sandbag.



You don't always have to increase the weight of the load in order to change the loading parameters. Just switching the placement of the load can have a result on the training effect of any particular exercise. With the sandbag, three holds I like to use to are the Zercher hold, the shoulder hold and the overhead hold. These three holds can even be used to progress an exercise starting with the Zercher hold and moving up to the shoulder hold and finally the overhead hold. The further the load moves away from your center of gravity the more difficult the exercise becomes because of an increased demand in stability

Random Thoughts...

....that have come up during the holiday season.

• In my opinion, good nutrition seems to be a lot of common sense. Most of know what foods are good for us and what foods are not. Or most of us know that having smaller portions is better than performing an act of gluttony. Or we know that the key to starting off a good nutritional day day is eating breakfast. Or having one wine glass of wine a night isn't bad, but downing a bottle every other night isn't so great. It's just a matter of applying this common sense. You know it. Just start practicing it.
  
• I was talking to an ultrasound tech the other day and she told me she just had to get a new table for holiding patients because the old one was about to go. The old one had a weight capacity of 300lbs, but it seemed to be an issue of late. The new table has a weight capacity of 5oo lbs!! How sad is that? Reminds me of a quote form the movie Jaws, "We need a bigger boat."
  
• Why do people think running is the way to losing weight? Yes, it might help. But it's definitely not the only answer. Actually, it might be if these same people were actually running and not jogging or what I like to call speed shuffling. One only needs to go to the finish line of any major marathon and watch how many overweight, out of shape looking people cross the finish line. I'm not talking about the elite runners or the runners in the three hour range. I'm talking about the 9 minute and above milers "jogging" in the 4-5 hour range. They train from any where from 6-12 months a year, running anywhere from 30-5o miles a week and do not lose a pound while doing so. I've actually talked to a few friends who have put on a few pounds while training for the marathon. I think you can find a more efficient way to lose weight. Diet and strength training...hint, hint.
  
• The theory of dropping some weight or body fat after the holidays drives me crazy. People just take for granted that no matter what that they're going to put on some weight from Thanksgiving to New Years and do not give any thought to good nutrition or regular exercise during that time period. So what if your pre- Thanksgiving weight was 150lbs and you put on 5lbs during the holidays. Now you've just made your New Years resolution 5lbs harder. You're already putting yourself behind the eight ball. A more logical way would be to try and maintain that Thanksgiving weight and then lose that desired weight or body fat once the New Year kicks up.
  
• Not to brag, but for the last two years I've dropped weight each time between Thanksgiving and New Years. I'll lose anywhere from 5-8 lbs. I just know there has to be more of an attention to good nutrition since there are so many parties and meals out there ready to sabotage you. The bad thing is I usually put on this weight back during the summer months. I actually wish it was the other way around.
• If you've got some last minute shopping to do, here are great gifts you can get for any fitness enthusiast without breaking the bank: Valslides, a TRX, a foam roller, may be an X-Vest, an ab wheel, Superbands or some Powerblocks. Just another random thought.
• The Patriots looked bad for the third weekend in a row. Don't get your hopes up to high for a long playoff run, unless the offense somehow figures it out and starts putting up 30-40 points a game. I think that's asking for a bit too much, even around Christmas time.

Happy Holidays everyone.

Could the chance to win $10,000 help you get in shape?

When Dr. John Berardi dropped me an line the other day,
telling me all about his new program, I thought for a second
the guy had lost his mind.

precisionnutrition.com

Now, don't get me wrong. I respect Dr Berardi. He's
recognized as one of the top nutrition coaches in the world.
And his programs get people results. Fast.

However, when I watched this video he sent over, and learned
that he's giving away $40,000 of his own money, he
definitely got my attention.

Check out this blog post for yourself.
precisionnutrition.com

Now, to qualify for this reward, you have to participate in
the Lean Eating program. But that's a no brainer. You
should want to do that ANYWAY if you're interested in body
transformation because there is nothing else like it.

You get 6 months of world class coaching, the type of
coaching you can't find, well, anywhere. And, during these
6 months, if you achieve the best body transformation,
you'll win 10K.

precisionnutrition.com

Worst case scenario, you come out with the best body of your
life. Best case scenario, you come out with the best body
of your life, and 10 GRAND.

So, I highly encourage you to check out this post below. In
it, Dr Berardi shares with you two critical components for
body transformation success.

And then he tells you exactly how one man and one woman are
going to swoop in and claim $10 G's of his own money.

precisionnutrition.com

Now, this message is time sensitive. No, it's not gonna
self-destruct or anything. However, spots are limited in
this program. And LOTS of people want in.

So, if you're interested in finding out exactly how to eat
to get in the best shape of your life, click the link below.
10 grand may be waiting for you on the other side:

precisionnutrition.com

RichRuff Training Exercise of the Week: BB Front Squat to a Box

RichRuff Training Exercise of the Week: Elevated Snatch Grip Deadlift

The Elevated Snatch Grip Deadlift is one of a few deadlift variations you can use as part of your deadlift cycle. It also may be the hardest because of the increased range of motion you're getting from being elevated on a box and using a grip that is wider than your normal deadlift grip.

If you've got a pretty solid deadlift technique and some good mobility, give it a shot.

My Top 5...

....ways to hold on to body fat.

1. Do lots of steady state cardio at a fairly low intensity, preferably 45-60 minutes worth.
2. Use a low weight, high rep "strength" program. If there are some neoprene dumbbells around, use them.
3. Follow a high carb, low fat diet. Keep your protein intake fairly low.
   
4. Try to skip breakfast a majority of the time. If you do eat breakfast, go with a giant bowl of cereal.
5. Make sure your liquid intake consists of nothing but alcohol, juices, Gatorade and diet soda.
   

Another Nutrition Tip from Dr. John Berardi

Tip #20
How Much Water?
by Dr. John Berardi

You always hear experts recommending that you drink more water but how many of you actually do it? And how much is enough? Well, check out this chart below for some interesting data on water loss.

Water Loss/ Normal Weather No exercise/ Warm Weather No exercise /Exercise in Warm Weather (85° F)

Skin 350 mL/ 350 mL/ 350 mL
Respiratory Tract 250 mL/ 350 mL/ 650 mL
Urine 1400 mL/ 1200 mL/ 500 mL
Feces 100 mL/ 100 mL/ 100 mL
Sweat 100 mL/ 1400 mL/ 5000 mL
Total 2,300 mL (2.3L)/ 3,300 mL (3.3L)/ 6,600 mL (6.6L)

It should be clear that quite a bit of water is lost per day, especially if you're an athlete. Since most people can get about 1.5L of water from their food and from metabolic water production, for a margin of safety, I suggest:

* Sedentary individuals drink at least 2L or about 8 cups of water per day
Athletes in normal climates drink at least 3L or about 12 cups of water per day.
* Athletes in hot weather climates drink at least 4L or about 16 cups of water per day.

SEE ALSO:
This tip is sponsored by Precision Nutrition - my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

RichRuff Training Exercise of the Week: Elevated DB Reverse Lunge

Screw "Girl" Push Ups

I hate "girl" push ups. I don't care if they're called modified push ups. I still hate them. Not because just of the poor training effect they deliver, but also because placing the term "girl" in front of push ups implies that this is the only way girls or females should be doing them. Just because you're a female doesn't mean you have to be doing push ups from your knees. Yes, females do not have as much relative upper body strength as males, but there's no reason for this to prevent you from performing a real push up.

Just like any other exercise we can follow a progression to get you to your goal, which in this case would be a push up if you're not able to do one on your own. There's a couple of ways of doing this and neither one involves doing push ups from the knees.

The first way is working on the lowering phase of the push up, which would also be called the eccentric phase. Getting stronger in the eccentric phase is going to carry over to being stronger in the concentric or push phase. Rather than working from the floor up, you're going to work from the up position to the floor. All your going to do is slowly lower yourself to the floor, taking about 8-10 seconds to do so. That's one rep. Once you're able to do 3-5 of these add a couple more seconds on to the eccentric phase. Continue in this fashion. After a couple of weeks, test your ability to do a standard push up.

The other way to progress from not being able to do a push up also involves working from the top down. All you're going to do is find something that is about chest level to place your hands on and get into a push up position with your legs out straight. You could use a table, plyo box or Smith machine (one of the few things it's good for). Once you're able to do about 8-10 push ups from this height, you're going to place your hands a bit lower and aim for 8-10 push ups again. Continue in this fashion, placing your hands a bit lower each time your successful at the previous phase. Next thing you know your hands are on the floor and you're banging out push ups probably better than most guys in the gym.

Once your able to a standard push up, now the fun begins. You have endless push up variations to work up: feet elevated, single leg, t-push ups and band resisted push ups just to name a few. And may be some day we can eliminate "girl" push ups forever.

RichRuff Training Exercise of the Week: Single Arm Overhead Kettlebell Walking Lunge

Another Nutrition Tip from Dr. John Berardi

Tip #19
How To Manage Your Macronutrients
by Dr. John Berardi

Are you more likely to be able to decipher ancient Greek texts than figure out how to construct a diet containing 30% protein, 50% carbohydrate, and 20% fat? Well then check out the following resources.

1- www.nal.usda.gov/fnic is the National Agriculture Library's Food and Nutrition Information Center. Here you can find basic information on dietary supplements, an advanced food composition database, information about the food guide, and a listing of interesting resources about special needs, food allergies, etc.

2- www.nutritiondata.com is a fantastic resource and although it uses the food database above, may actually offer a better presentation of the food composition data. It doesn't offer the other information, though.

3- www.fitday.com is another great food composition site that offers much more including online diet and fitness journals.

4- www.calorieking.com offers many of the same resources as fitday.com but has several excellent additional features such as an online 'university' (weekly education about the physiological and behavioral sides of nutrition). The extras cost money but are worth checking into.

SEE ALSO:
This tip is sponsored by Precision Nutrition - my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

Random Thoughts

• If I get one more 16 year old kid asking me about protein powders I'm going to freak out. I've got kids asking me what brands they should be using and when to use it knowing that these same kids probably don't eat breakfast, have a Slurpy and a bag of Doritos for lunch and some macaroni and cheese for dinner with a 32 oz. bottle of Gatorade. No protein powders are going to help these kids. Getting nutrition basics in place is going to help these kids. Protein powders are a supplement and a supplement is only going to work if the basic principles are in place.
• What is jogging? The only thing I know about jogging is that it totally screws you up. When some one says they're going to go for a jog, do they mean, "I'm going for a shuffle down the road using an incomplete motor pattern so that just about every joint in my body hurts." Sprint, run or walk, but please don't jog.
• A good number of people tend to think hamstring strains are the result of tight hamstrings. Actually, a bigger cause of tight hamstrings are the muscles on the other side of the body that oppose the hamstrings, the hip flexors. If your hip flexors tend to be extremely tight, they're going to pull your pelvis into a forward tilt. This forward tilt can inhibit the glutes which work with the hamstrings to extend the hip. If the glutes are inhibited now the hamstrings have to do more work than they want thereby increasing the likelihood of a hamstring strain. Don't get caught in looking at the pain site as the source of the pain. It's usually the result of some dysfunction from the opposing muscle groups or a dysfunction of the joints above or below.
• With all this talk of the swine flu, H1N1, flu shots and what ever other pandemic is going to wipe away every human being on this planet, I never really hear about ways to protect yourself outside of the flu shot. You could do yourself a favor or two by cutting back on grains and processed foods, getting some regular exercise in, supplementing with Omega 3's and trying to get yourself some regular sunlight in order to get a boost of Vitamin D.
• I bought into the hype. I bought the TRX because that's all I had been hearing about in any newsletter or strength article I happened to be reading. The TRX was everywhere. I felt left out. I had another suspension trainer, the Jungle Gym, but I felt like I was missing out on something not having the TRX. Truth be told, the TRX is not that much greater than the Jungle Gym. Yes, it has footstraps that give it a bit more diversity. But the footstraps do not justify a difference in $60 in price between the TRX and the Jungle Gym. Now I feel like one of these people who gets sucked into buying the latest belly flab ridder.
• A friend and colleague of mine, Dave Gleason, opened up one of the first Athletic Revolution franchises in the country. I went down to check the facility out a couple of weeks ago and it is definitely a top notch facility. If you happen to know any one on the South Shore who is looking to get their kids involved in some type of athletic preparation type of program, this is the place to go.
• I'll end with a totally random thought. I need to start working some Turkish Get Ups back into my routines. I hate doing them which means I should be doing them.
  
  
  
  
  

RichRuff Bootcamp

Bootcamp

When: Saturday mornings @8:30am starting November 21
Where: 738 Main Street, Waltham
Cost: $20/session

Call (617)835-0564 or send an email to rich@richruffing.com for more information.

RichRuff Training Exercise of the Week: Lower Body Foam Roller Patterns

Here are a couple of self myofacial release exercises you can do with a foam roller pre-workout, prior to stretching, post-workout or as part of a recovery session.

RichRuff Training Exercise of the Week: TRX Push Up

Get your TRX here.

Another Nutrition Tip from Dr. John Berardi

Tip #18
Protein/Carbs Before Exercise To Burn Fat?
by Dr. John Berardi

While nearly everyone nowadays knows that pre, during, and post exercise nutritional intake is critical for improving protein status and glycogen synthesis, most people fear that the ingestion of protein and carbohydrates during these times will decrease fat oxidation (burning).

Well, put simply, they're wrong (sticking out tongue).

Studies have demonstrated that even in the presence of a relatively high carbohydrate intake (and large insulin response), the addition of protein to a carbohydrate meal can increase fat burning during exercise.

So it looks like a well-designed pre, during, and post exercise intake will not only improve protein status and glycogen resynthesis but it may actually increase fat burning. Bigger and leaner? Say it ain't so.

SEE ALSO:
This tip is sponsored by Precision Nutrition - my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

Can't Touch Your Toes?

I've got a quick fix for you and it has nothing to do with stretching your hamstrings or lower back. Watch the following video and notice how much lower I'm able to reach my hands to the floor after rolling out the bottom of each foot with a lacrosse ball for 60 seconds.

This video illustrates the importance of doing some sort of self myofacial release work on your own and how it can affect your flexibility and movement patterns. I've told you about in previous posts and now I've shown you. I'm not asking you to spend your entire week with a foam roller or tennis ball. I'm just asking for a couple of minutes a day. That is only if you want to move well.

RichRuff Training Exercise of the Week: BB Reverse Lunge w/Front Squat Grip

Moving from a Back Squat grip to a Front Grip will spare two commonly injured areas: your shoulders and your spine. The Front Squat grip can be used with any squatting or lunge variation. And be mindul, that the load you will now be using will be a lot less.

Where Are You Training and Who are You Training With?

I know I don't push myself hard enough when I'm working out. I don't have a training partner with the same goals and mentality. I want to lift heavy weights and do tons of pull ups and drag the sled now and then. I also know I'll never get to the strength levels I want because of the gym I'm training at. The music is horrible. Celine Dion and Village People tunes are not what I would call motivating music. There is no one in the gym I would dare ask for a spot, because I feel like they would actually hurt me rather than help me. And people look at me like I'm some Neanderthal man because I'm deadlifting and making just a bit of noise. But it's all my fault. I'm not blaming any one else for this except for myself. I choose not to have a training partner because I don't like being on other people's schedules. I choose to workout at this gym because the membership is free for me. I may be be following a pretty ground training program, but the extra motivation is just not there. I don't have a partner or environment to take me to the next level. Again, it's my fault. And you have the same choice.

It's not always about the science of training and the best training program if you're falling short of your capabilities. Not having a training partner or lifting in a gym that is quieter than a funeral home can can really prevent you from progressing. Your gym should not sap you of energy. It should provide you with energy. You should have a training partner or coach to encourage you to finish off the set. If you want to take it to the next level, make the right choice.

My Top 5...

...ways to burn calories around the clock and not just during your workout:

1. Increase your protein intake. The thermic effect of feeding for protein is almost double that of carbohydrates and fat, meaning it requires more energy to break protein down.
2. Strength Train. Strength training is going to do two things. One, it's hopefully going to add some lean muscle mass which is metabolically active tissue. Fat is not. Two, a hard strength training session can elevate your metabolism for up to 36 hours post workout as your muscles undergo the repair process.
   
3. Use high intensity interval training for your "cardio". Excess Post-exercise Oxygen Consumption is more related to intensity of the exercise session than the duration of the session.
   
4. Drink some green tea. There are numerous benefits to drinking green tea, one of which is providing a slight boost to your metabolism. Switch out some of your coffee for a cup or two of green tea a day.
5. Eat breakfast. Get that metabolism jump started first thing in the morning and get it jump started right by including some source of protein.
   

RichRuff Training Exercise of the Week: Ipsilateral DB Bulgarian Squat

I hate having to use the term "ipsilateral" and I hate having to use four words as part of this exercise's name. But it is what it is. And in simple terms this is just a different version of a Bulgarian Squat. The Bulgarian squat can be loaded in may different ways including: a barbell, a pair of dumbbells, one dumbbell and placing a weight overhead. With the ipsilateral version, one dumbbell is used and it is held on on the same side as the front leg. This just requires a greater amount of stabilization through the hip and core areas.



Whichever way you load it, the Bulgarian squat is one of my favorite exercises for developing single leg strength.

Another Nutrition Tip from Dr. John Berardi

Tip #16
Don't Displace, Dummy!
by Dr. John Berardi

There's a big difference between a healthy diet to which treats are occasionally added and an 'all-treat diet.' In the former, unhealthy foods are consumed rarely and in addition to healthy foods. In the latter, unhealthy foods are consumed often and instead of healthy foods. This is called 'food displacement' and must be avoided if optimal body composition and health are your goals. Don't displace nutrient dense food with empty calories!

SEE ALSO:
This tip is sponsored by Precision Nutrition - my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

You Can Keep Training

Just because you may have suffered an injury doesn't mean you have to cut back on your training all together. There are always way to work around or with your injury, unless you look at being injured as an excuse to not work out. But I'm not buying it. And just because you're hurt doesn't mean you're limited to spending your time on a boring piece of cardio equipment If you suffered a shoulder injury you can still do some lower body training and work the non-injured side. And vice versa if you're suffering from a lower body injury. Or may be the injury has brought some awareness to you that you have to work on some mobility or stability issues that lead to the injury in the first place. You can even work the injured area by implementing some corrective exercise. There's always options, it's just about finding the right ones.

RichRuff Training Exercise of the Week: Barbell Box Squat

I like to rotate the Box Squat in from time to time as a different squatting variation. Besides just being another squatting variation I'll use it to teach a client how to move their hips down and back in order to involve more of the glutes and hamstrings. I'll also use it if a client is complaining about knee pain with regular old squatting. The Box Squat keeps the shin in more of a vertical position throughout the movement, thereby placing less strain on the knees.

You can squat to any depth, but if possible in the bottom position the crease at your hip should be at about the same height as your knees. You're also going to take a slightly wider stance than you would with with an Olympic squat and have the toes pointed out slightly. As you descend, think about forcing your knees out to get more of the glutes involved, sit down and back and then reverse the movement while thinking about pushing your knees out again.

Things I Do Not Like

You knew this post was coming after I made a similar post a couple of weeks ago, Things I Like. So let me give you an idea about some things within the fitness and training industry that I am not particularly fond of, to put it nicely:

• The Bosu Ball: Before I say anything bad about this thing, I will admit that I'll use this piece of overpriced, inflatable rubber for one exercise, push ups with hands on the Bosu Ball. But that's it. You'll never catch me or one of my clients standing on this thing on either side. I watch people who can barely handle an exercise standing on solid ground try to do the same thing standing on this unstable surface. This is not balance training. This is not functional training. This is circus training.
• Nike Shox: A good amount of knee, low back and hip injuries can be traced back to dysfunction at the foot and ankle areas. And a lot of these foot and ankle dysfunctions are a result of today's footwear including the Nike Shox. What they are is basically a high heeled version of sneakers that can cause a shortening of the calf and Achilles area which in turn causes limited dorsiflexion, which in turn can cause knee tracking issues, which in turn can cause hip stability or mobility issues, which in turn can cause low back problems. Follow me? And just because they cost close to $100 or more lends nothing to their ability to improve function. In fact, some studies have shown that as the price of sneakers has gone up, so has the incidence of foot and ankle injuries.
• Cereal: I do not consider cereal to fall under the category of breakfast. Cereal is a way of food manufacturers to disguise insulin spiking sugar in a bowl. You've heard before that breakfast is the most important meal of the day. So why then would you choose cereal to make up your breakfast? Yes, there are some good cereals out there. But I know very people who are eating them because they taste like cardboard.
• Toning: You can not be "toned" without having some muscle mass and a fairly low body fat percentage. And neither one of those two things is going to come from lifting light weights for high reps. But somehow that's what the ability to become toned became associated with. A better way is to aim to get strong, clean up your diet and do some form of energy system training a couple of times a week. Then you might actually get lean, which sounds a lot cooler than being toned.
• Overanaylsis: It's great that we have so much training and nutritional information available today, but it's also become a hindrance in getting people to their goals. Another way of looking at it is what can be called paralysis by anaylsis. You become bombarded with so much information that you don't know what to do with it. In my opinion there are very few advanced trainees out there. There are far more beginners. Beginners that should be getting the basics in play first and leaving the thinking and analysis up to the experts.
• Youth Specialization: Kids should not be be focused on one sport or activity for prolonged periods of time. The only thing kids should be focused on is complete development. Kids should be playing different sports with each season and taking part in as many different activities as possible. They should be exposed to as many things as possible. Instead we're seeing a trend towards kids specializing in one sport year round. Where has this gotten us? The childhood obesitty epidemic isn't coming down and the incidence of overuse injuries amongst children is going up. A child should never develop an overuse injury. And I hate to break the news to you. You're little Johhny or Jenny has a very small chance of making it to the big time.
  

And one more thing I do not like, but can not be included on this list because it has nothing to do with fitness or training: the Yankees. Go Sox!!

RichRuff Training Exercise of the Week: Single Leg Squat from Box w/Resistance

I love using body weight exercises in any training program. But body weight exercises don't have to stay body weight exercises forever. They can eventually be progressed to adding some sort of external resistance whether it's dumbbells, a barbell or may be even an X-Vest. In the following video you'll see me demonstrating a single leg squat with some external resistance, a pair of dumbbells and an X-Vest.





You'll also realize why I'm always working out with my IPod on if you happened to catch Boyz II Men playing in the background in that video. Very hard to get motivated by "End of the Road".

Sample Workout

The following is a sample workout I did with one of my clients yesterday. This was a female client in her mid 40's who's pretty lean. She does not need to lose any weight, but she does need to get stronger. She suffers from some chronic knee pain which I attribute to her lack of hip mobility. So I have to be a bit careful about prescribing lunge and squat variations. I can prescribe them, but I have to use a variation that is not going to cause her any more pain the next day. So I'll show we what we did yesterday and then explain some of the reasons why the workout was set up this way.

Foam Roller (5 min)
IT Band
Quads
Glutes
Thoracic Spine

Partner Assisted Static Stretching (5 min)
Piriformis 1x20 sec
Glute Medius 1x20 sec
Hamstrings 1x20 sec
Psoas 1x20 sec

Dynamic Mobility/Flexibility (5-8 min)
Side Lying Thoracic Rotation 1x10 each side
Supine Hip Extension 1x12
Scapular Wall Slide 1x12
Split Squat 1x10 each side
Lateral Split Squat 1x10 each side
Rotational Split Squat 1x10 each side

Strength Training (25-30 minutes)
A1) High Pulley X-Row, 12 reps
A2) Shoulder Elevated Swiss Ball Hip Extension, 15 reps
A3) Side Plank, 30 second hold each side
A4) Half kneeling Hip Flexor Stretch, 15 seconds each side
*Rest for 60-90 seconds after rotation is done and then repeat twice more

B1)DB Incline Press, 10 reps
B2) Val Slide Reverse Lunge, 12 reps each leg
B3) Straight Leg Sit Up, 10 reps
B4) Upper Trap Stretch, 15 seconds each side
*Rest for 60-90 seconds and then repeated twice more

Conditioning (5min)
Medicine Ball Circuit
1) Forward Side Throws, 15 each side
2) Lateral Side Throws, 15 each side
3) Scoop Throws, 15
*Rest for 60-90 seconds and then repeated one more time

So why was the workout set up this way? I just didn't pick things out of a hat and decide to throw them in any order, though many people believe that is what I do . There was a thought process here.

First, I prescribe foam rolling for 5-10 minutes for most of my clients. I know they are not doing it on their own even though I try to pound it into their brains that it's a must. Tissue density is just as important as tissue length.

From there we moved onto to some static stretching because this is a client who is really tight through the hip complex. If a client is overly tight in any area, we'll try to address that area through some static stretching early on in the workout.

Then it was time for some dynamic mobility/flexibility work. Another staple that you'll find in most of my clients workouts. This part of the workout is really where the wheels get put in motion. Here's where the client's heart rate picks up a bit, the nervous system starts to rev up a bit and the client starts to mentally prepare themselves for what lies ahead...I hope. Again, I'll prescribe drills or exercises that will take a clients mobility or flexibility issues into concern.

From there, my favorite part of the workout, the strength portion. Most of my clients are going to perform some type of full body strength workout. I'm not a huge fan of body part splits. And each full body workout is going to consist of at least one upper body pushing and pulling exercise, at least one hip dominant and quad dominant exercise and some core stability work. Then with this client I added in some stretching at the end of each mini-circuit, because I know this is a client who does not do any stretching on her own. The more flexibility work I can sneak into her routine, the better off she'll be.

And then with most clients I'll end with some type of conditioning routine or "finisher " exercise. People want to feel that they've worked. I know they've worked up to this point, but in some people's mind they feel they haven't because their heart rate might not be up or they're not gasping for air at the end of the strength portion. So, you got yo give them what they want...some of the time. I'll use med ball circuits, body weight circuits, timed sets or maybe some type of competition if I'm working with more than one client at a time.

That's it. Basic workout programming. Nothing fancy, but nothing fancy seems to work.

RichRuff Training Exercise of the Week: Band Resisted Push Up w/Feet Elevated

Another Nutrition Tip from Dr. John Berardi

Tip #15
Good Fats
by Dr. John Berardi

On average, most people should ensure that 25-35% of their energy intake comes from fat, with your fat intake split equally between saturates (animal fat), monounsaturates (olive oil, avocados, etc), and polyunsaturates (flax oil, salmon oil, etc.). Your total fat in the diet may vary but make sure you're getting about 1/3 of each type for the best fat balance.

SEE ALSO:
This tip is sponsored by Precision Nutrition - my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

Things I Like

If you've read some of my blog posts, you would probably think of me as someone being very critical when it comes to training and nutrition. Well, you're right. But there's a bunch of stuff out there that I do like when it comes to training and nutrition. So trying not to be so critical on this beautiful second day of fall, here are some things of my favorite things:

• Single Leg Training: It's been said that having asymmetries between the left and right sides is a good indicator of future injury. Single leg training will identify these asymmetries. You're also getting a lot of bang for your buck with single leg training as you bring your stabilizing muscles into play and get a great conditioning effect.
• Push Up Variations: Push ups caught a bad rap for causing shoulder injuries or not being good for you when coming back from a shoulder injury. But when done right (elbows @a 45 degree angle to the torso, retraction of the shoulder blades on the lowering phase, rigid core) they are an excellent upper body pushing exercise. They could also be classified as a core exercise since they are basically a long levered plank with dynamic movement. And the variations are endless. Whether you can only do one push up or whether you can do 50 there are always ways to make them easier or harder according to your strength levels.
• Valslides: I bring these with me to almost every training session with a client. They're basically portable slideboards. They can be used for lunge variations, push up variations or core exercises. They're easy to pack in a bag and they're not that expensive.
• Barefoot Warm Ups: With tall the advanced shoe technology and elevated heels in shoes and sneakers our ankles are more immobile than ever. Even with the advances in shoes and orthotics the incidence of foot and ankle related injuries is climbing. So it helps to get out of those shoes for at least 10 minutes prior to a workout and try to get some of that ankle mobility back. It's not just your foot and ankle area you'll be helping, but everything up that kinetic chain including your knees, hips and lower back.
• Fish Oil: I can't believe I still have to get on people about taking fish oil daily. The evidence is there. This stuff works. The benefits are numerous whether it's joints or cardio vascular health we're talking about. Personally, I've taken 3-5 grams a day for the last five years or so and I've never really had any serious joint pain even though I've been training4-5 days a week for that same time frame. Is fish oil the only reason why? No. But I believe it to be part of the reason why.
  
• Band Assisted Pull Ups: I love pull ups. I love when my clients are able to do pull ups. But I also realize that not every body is able to a pull or chin up. So out come the bands. In my opinion band assisted pull ups are superior to any type of Gravitron machine. They're a lot more natural since you're not in a fixed path on the way up or down. Plus you're not getting the same amount of help the entire way as you would with a Gravitron machine. As the band starts to loosen as you get closer to the bar, you're doing more of the work. Plus it's nice to see someone progress form a thicker band to a thinner band and then to no band.
  
• Oatmeal: Pretty sad, but the first thought that comes across my mind ever morning I wake up is "Can't wait for my oatmeal." And I'm not talking about those packets filled with sugar. I'm talking about some whole grain rolled oats. I love it because what I can do with oatmeal is endless. I can use water or I can use milk. I can even use chocolate milk. I can mix in blueberries or strawberries or both. I can up the protein by adding some peanut putter or protein powder. And no matter what ever I put in there it tastes great. A great start start to what is hopefully gong to be a great day.
• Coconut Water: A far better alternative to any toxic, radioactive looking sports drink on the shelves today is coconut water. Unlike some of that other junk out there it's all natural and contains 15 times more potassium than a banana. It's not expensive and it's just starting to make it's way to the mainstream market. I also think it tastes pretty good.
  

There's a bunch of other stuff out there that I do happen to like, but these are some of the things that just crossed my mind. I guess that wasn't so hard to come up with after all. Check back next week for guess what? Things I don't like. I might have to narrow that list down.

RichRuff Training Exercise of the Week: Scapular Wall Slide

This is an exercise I'll use a good portion of the time as part of an upper body warm up. I'll use use it working some one back from a shoulder injury also. The reason I like this exercise is because when done right, it really gets the lower trapezius muscles firing. At the same time it's trying to open the pec and anterior shoulder area. Focus on keeping your entire arm back against the wall and only go up as high to the point where your arms start to come off the wall. If you can straighten your arms out to this point, great.

One Step at a Time

You have to learn how to add and subtract before you move onto any type of advanced math. You have to learn the alphabet before you put words together. So how come, when it comes to exercise people think they can just skip through the basics without any real thought to progression? Personally, I would never have a client back squat for the first time without leading up to it with 3-4 exercise progressions. The same goes for the deadlift. And the same goes for a lot of what I would classify as advanced core training.

I like to use progressions when I'm working with a new client. I want to see if they can execute basic movement patterns before giving them something that I feel would be complex. This way I can identify any weaknesses or movement pattern deficiencies. And we're not going to get past that exercise until I feel it is been executed successfully. Anybody can squat or deadlift. But not anybody can squat or deadlift correctly. Anybody can load up their core training with advanced exercises. But not anybody can do it without trashing their lumbar spine.

Here are some example progressions I'll use to build a client up to that exercise:

Back SquatSquat: Split Squat; Rear Foot Elevated Split Squat; Heels Elevated Dumbbell Squat; Barbell Front Squat; Barbell Back Squat

Barbell Deadlift: Swiss Ball Hip Extension; Single Leg Romanian Deadlift; Cable Pull Thru; Romanian Deadlift; Barbell Deadlift from a Box; Barbell Deadlift

Ab Wheel Roll Outs: Plank; Plank w/feet Elevated; Swiss Ball Roll Out; Ab Wheel Roll Out Hold; Ab Wheel Roll Out

Push Up: Smith Machine Push Up; Push Up Negatives; Push Up

Forward Lunge: Split Squat; Reverse Lunge; Walking Lunge; Forward Lunge

Each exercise builds upon the previous exercise. And these are just a couple of examples. There are many others. Develop then progress.

RichRuff Training Exercise of the Week: Standing Pull/Push

This week's Exercise of the Week is the Standing Pull/Push. This is a great exercise to use as part of your core training. It ties everything together: your lower body, your core and your upper body.
The following video presents three variations and I'm sure there are many other variations out there.

The first variation is your standard pull/push combo where the goal is to resist rotation through the core as you press the inside arm out. The second variation is the next progression once you've established the ability to resist rotation through the core. Here you're going to aim to rotate through the thoracic and hip areas while keeping the the core pretty stable. And the third variation just makes the prior variation a bit more dynamic. You'll start with the inside hand off as you pull across the body and then add it in as sort of a punch with rotation. Take a look.

Progressing the Plank

Another Nutrition Tip from Dr. John Berardi

Tip #14
Protein for Fat Burning
by Dr. John Berardi

Protein is by far the most thermogenic of the macronutrients (protein, carbohydrate, and fat). Due to the high metabolic costs of processing it, protein provides fewer storable kcal. The thermic effect of a mixed meal is about 10% of intake, while the thermic effect of protein per se is more like 25-30%. That could mean reving up your metabolism by 200 kcal just from your 200-gram (800 kcal) protein intake.

SEE ALSO:
This tip is sponsored by Precision Nutrition - my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

RichRuff Training Exercise of the Week: Dumbbell Complex

I'll use complexes in two instances. One, when I'm pressed for time but still want to get a quality workout in. Or two, when I want to get some conditioning in without boring myself to death on the elliptical or treadmill. Complexes can be down using a barbell, a kettlebell, a pair of dumbbells or even your own body weight. The keys to creating an effective complex are using the same weight throughout the exercise and moving on to the next exercise without any rest. When the last exercise is done in the complex then you can rest or find the nearest trash can. But get ready to repeat it another 2-5 times.

A complex can be made of any where between 4-8 exercises and to some degree any exercises you want. There should be some logical sequencing of exercises though. You wouldn't want to place the exercise that is the most difficult at the end of the complex. Also, choose a weight that corresponds to your weakest exercise in the complex. Without any more babbling here is a sample dumbbell complex:

1. DB Curl & Press, 8 reps
2. DB Single Leg RDL, 8 reps each leg
3. DB Reverse Lunge, 8 reps each leg
4. DB Bent over Row, 8 reps
5. DB Front Squat, 8 reps
6. DB Neutral Grip Push Ups, 15-20 reps

*Rest for 2-3 minutes and repeat 3-5 times.

What Are You Worrying About?

I see it and hear it all the time. People sweating the small stuff when they should be sweating the big stuff. People who don't have the basic principles in place yet they want to add in something so minor that it may not make any difference at all.

Stop worrying about what fat burners you should be taking if you're still skipping breakfast and sucking down a bowl of ice cream before you go to bed. Stop worrying about the latest arm specialization program if you're not able to do at least one chin up. Stop worrying about whether your toes should be pointed in or out when doing calf raises if squats or deadlifts or not even part of your leg workout. Stop worrying about whether interval training or steady state aerobic training is better for you if you're not getting in any exercise at all.

This all seems like logical thinking, but I'm not not seeing or hearing a lot of logical thinkers when it comes to exercise or nutrition. People need to exercise more, get back to the basics, use multiple joint movements and start eating better. Until you start doing that, no gimmick or gimmick idea is going to work.

RichRuff Training Exercise of the Week: Prone Dumbbell Row

Some people refer to this exercise as a Renegade Row. I have no idea why. I like to call it what is, a Prone Dumbbell Row. Another thing I like about this exercise is that it's one of those "bang for your buck" exercises. You're getting in some horizontal pulling work, some scapular stability work and a whole lot of core work when done right. The key to really attacking the core with this exercise is trying to keep your hips and torso square to the floor as you pull the dumbbell up. You want to think about resisting rotation and in doing so your obliques will really kick in.

I'd suggest starting with your feet at or wider than shoulder width and then progress to a narrower stance to challenge your core stability a bit more.

Another Nutrition Tip from Dr. John Berardi

Unhealthy 'Health Foods'
by Dr. John Berardi

Products that claim to be 'Cholesterol Free' and 'Low in Saturated Fat' often have the most trans-fatty acids. Unfortunately these are the products that most of the public thinks are 'healthy.' Remember, trans fats have absolutely no place in the diet! They're the only type of fat highly associated with very negative health outcomes.

SEE ALSO:
This tip is sponsored by Precision Nutrition - my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

My Top Five....

....favorite people to watch at the gym.

1. The guy who wears the weight belt the entire time. Whether he's doing concentration curls, leg presses or checking himself out in the mirror, he's got his old leather weight lifting belt from 1976 on. The only thing the belt is actually good for is holding in his gut.
2. The Muscle & Fitness Guru. Usually a guy, he's telling everyone about the latest chest workout he just came across. 5 sets of bench presses, 5 sets of incline presses, 5 sets of machine chest presses, 5 sets of dumbbell flys and 5 sets of push ups. All sets are done in the high rep range. Yet, you take a look at this guy and he has not gotten stronger or bigger in the last 10 years. Please do not take any advice from this guy.
   
3. The Functional Trainer. No, I'm not talking about the machine. I'm talking about the trainer that has everyone of his or her clients doing some type of balancing act on the Bosu Ball. Never mind that the client has a hard time doing any type of exercise on solid ground. And every cue is "Use your abs". It doesn't matter if you're squatting, doing some overhead presses or grabbing a sip of water between sets. "Use your abs".
4. The Cardio Freak. They joined the gym to use nothing but the cardio equipment. They don't even know where the free weight area is. They just figured since they're moving and usally it's for 90 minutes, that they're doing something good for themselves. What they don't realize is that they could be doing something more productive if they put down the magazine or worked a bit harder or picked up a weight. All that time they're putting in and their body shape or composition never changes. And what they don't realize is that all this cardio work is helping them hold onto body fat.
   
5. The Spandex Guy. This guy needs a style make over more than he needs a personal trainer. Wearing spandex with white tube socks and black Reebok high tops went out in 1984. Actually, I don't even know if it was ever in. I'll just assume that since this guy's workout clothes are out dated that his workout routine is also.
   

RichRuff Training Exercise of the Week: MMA Conditioning Workout

Here's a workout borrowed from UFC champ George St. Pierre's strength coach, Jonathan Chaimberg. I've modified it a bit to accommodate those who do not have the equipment that's needed for the original workout. Anyways, here it is:

• 8 Burpees (Jump Squats for those less advanced)
• 8 Plyo Push Ups (Push Ups for those less advanced)
• 8 Inverted Rows on TRX or Smith Machine
• 8 Med Ball Slams
• 30 seconds AirDyne Bike or spinning bike
• 10 Jumping Lunges
• 80 Val Slide Mountain Climbers (regular Mountain Climbers if Val Slides are not available)

Do one exercise after another until entire circuit is complete. Rest for the amount of time it takes you to complete the circuit. Repeat 3-5 times.

Random Thoughts..

......after suffering from heat exhaustion the last couple of days.

• Can't wait for the NFL regular season to start. I just wish it was starting minus Brett Favre. Is there a more annoying player in any sport right now? Some people may not like me for saying this, but I'd much rather have Michael Vick on my team rather than this lunatic who just will not go away. Could you imagine our local Super Bowl MVP, Mr. Brady, pulling this type of stuff off at the end of his career?
  
• One more sports note. I guess when you're a nice, lovable guy (David Ortiz) and get caught doing steroids you won't be hated as much as a guy who's always saying and doing the wrong thing and wears lip gloss (A-Rod).
• I have not used the leg press or leg extension machines personally or with a client in the last three years. and I've used the leg curl machine on a couple occasions. It's all about getting a larger training effect and I feel that is much more possible through squats, deadlifts and any single leg work.
  
• It still amazes me how many people think cereal is a decent breakfast. You might as well sit down and just thrown down a couple tablespoons of sugar for breakfast. Or you could do the right thing and start the day off with some eggs (which can be cooked a number of ways), oatmeal (not the sugary packet stuff), plain yogurt (with whatever type of fruits you want mixed in) or a protein shake or smoothie.
• An easy way to think about eating right is to always include some type of protein source and fruit or vegetable every time you eat. Two things I'll notice when people are struggling nutritionally is that their protein intake is way down and that they're not getting in at least 3-5 servings of fruits & vegetables per day.
• I'd prefer to see people not do modified or "girlie push ups". First off, I hate them being referred to as "girlie push ups", because females are not the only ones who can't do push ups from a legs extended position. I have seen a good number of men doing push ups from their knees. But the real reason I do not like people doing push ups from their knees because it takes the core out of play. When the legs are extended out, the core has to work as a thoralumbar stabilizer. A much better way to do standard push ups if you can not do them from the floor is to elevate your hands on a step, bench or Smith Machine (which is about the only thing the Smith Machine is useful for). The higher your hands are, the easier the push up is. The closer your hands get to the floor, the harder the push up becomes.
• One of the keys to having a great workout is doing a proper warm up. Just hopping on the bike or elliptical for 5-10 minutes is not enough. In my opinion a proper warm up consists of a couple minutes of foam rolling or other types of self myofacial release, static stretching for areas that are overly tight (hip flexors and the gleno- humeral joint are common areas of tightness) 5-10 minutes of dynamic flexibility and then a a couple warm ups sets of your first exercise.

Have a great weekend everyone.

Sending the Wrong Message

I'm calling out Time magazine for an article that I think came out some time last week. I know it was on it's cover. Here's the article in case you haven't read it:

Why Exercise Won't make You Thin

Before I even had a chance to read it, I had four clients refer me to it so I figured I'd better check it out. And when I was done with it, I couldn't have been more upset with Time for actually letting this article go to print. Yes, some points in the article are valid. Exercise alone is not the answer to losing weight. But it's definitely part of the weight loss equation. Right now, the United States is in the middle of an obesity epidemic. About two out of every three people are overweight. Some think that figure is going to get closer to 90% over the next ten years. Now one of the top selling magazines in our country is telling you not to exercise if you want to lose weight. How foolish does this sound? Time could have printed an article stating that exercise may help with weight loss (which we all know to be true) , but that article or headline would have been pretty boring. It wouldn't have grabbed readers attention or drawn them to the Time website. But this article catches people's attention right away because people hate to exercise. I'll even bet most people didn't even read the entire article. They just saw the article headline or magazine cover and thought if it's on the cover of Time it must be true. That is how some people think. They think of Time to be a reputable magazine. Not me. Especially when I see the quote from a researcher at LSU that states, "In general, for weight loss, exercise is pretty useless." Great. Let's blame the inability for some one to lose weight on exercise. You just made a name for yourself. And if you want to go ahead and make these statements and print this type of garbage, go ahead and take the responsibility for this country continuing to get fatter.

RichRuff Training Exercise of the Week: Sled Dawg Chest Press

RichRuff Training Exercise of the Week: Max Effort Pull Up

If you can do max effort effort upper body pressing work, such as bench presses or incline presses, how come you can't do any type of max effort upper body pulling work? You can, but I hardly see it ever done for reasons unknown.

Here is a pull up performed with 100lbs attached to a chin up/dip belt.

My Top Five....

.....reasons why calorie counting for fat loss does not work.

1. Choice of food matters more than anything. Lets put two meals 1000 calorie meals together. One that is made of grilled chicken and greens and one that is made up of mozzarella sticks and french fries. Logical reasoning will tell you that one 1000 calorie meal is much worse than the other, right? I hope it does.
2. Counting the calories themselves. I bet you you can not tell me how many calories are in each food item, even with charts you'll find lying around or on the Internet. You're probably either overestimating or underestimating. This can result in a difference of up to a couple hundred calories per day.
3. Fat loss vs. weight loss. Yes, some calorie restrictive diets result in weight loss, but a good percentage of that weight loss is hard earned muscle. With a loss in muscles mass comes a drop in metabolism. And with a drop in metabolism comes an even lower calorie number to shoot for for a negative energy balance. Next thing you know you're on a 500 calorie a day diet. No more calories after breakfast and you're miserable.
   
4. The machines are not correct either. Okay, so may be you can not keep an accurate track of how many calories you're taking in per day, but the treadmill must have an accurate number of how many calories you're burning, right? Wrong. Just about every machine will spit out a calories number that is also inaccurate. It could be any where from 10-20% off in either direction. Again resulting in a difference of possibly hundreds of calories.
   
5. All calories are not created equal. Whether calories are coming from fat, protein or carbohydrates, they are all metabolized differently. Proteins and fat are going to have a different effect on your blood sugar than carbohydrates. Plus, the thermic effect of each type of calorie is different. It takes about four times more energy to break down a gram of protein than it does to break down a gram of carbohydrate. So getting in more calories through protein over the course of the day can have a greater positive effect on your metabolism.
   

RichRuff Training Exercise of the Week: EZ Bar Revrse Curl

You will usually will not see me doing too much direct arm work, either with myself or with clients. But hey, it's summer time, right?

When doing direct biceps work I see a lot of guys doing a lot of work for the biceps, but hardly any work for the brachialis. The brachialis is emphasized with any type of reverse or overhand grip. Adding in some work of this often neglected muscle can really jump start your arm training.

I also prefer to use the EZ Bar for this movement in place of a straight bar because of less stress on the wrists.