Sunday, September 4, 2011

Most Gyms Suck...And My Son is AWESOME!

Be The First To Comment
Multi-tasking perfected. The genesis of what I'm about to write about occurred when I was eating breakfast, rocking my son to sleep, and reading a web site about a gym that just opened up nearby. I was kind of struck with the juxtaposition. My intuition tells me that Henry's a future athlete. He's top 98% percentile in height...wait... length and weight, he's extremely strong, and he doesn't stop moving when awake ( he's furiously fighting sleep by bicycling legs right now, giving a fine demonstration of explosive leg strength). He's so amazingly alive and brimming with this amazing vitality. It's just great.

This new gym, on the other hand, is neither. It seems dead. Then again, the be dead, it would have had to be alive at some point. It doesn't even look like that ever happened it's so sterile. Unfortunately, this is par for the course in the world of recreational fitness.

I always thought that fitness is about life. It's about how much life do you have and for how long you have it. We strive to get fit so we can have higher quantities of quality life. So, the (rhetorical) question that pops into my mind is why on earth do people go to such an inert place looking for ways to make them feel more alive?

It brings up interesting questions about how much does the environment that you choose to move for fitness in contributes to how well you succeed at getting fit. I've typically been critical of having a hyper-specific focus about the right workout location, or what most simply say: "I need a gym to work out at." I'll still stick by that. I think that being married to a gym stifles creativity to a degree and creates a groove for the practitioner to get stuck in. "I didn't work out because I couldn't get to the gym"... or something like that. When we look at the world as our gym, then we never have an excuse for not working out.

Still, I'll admit that there's some requirements of a space for a decent chance of succeeding at making working out regularly and getting into some sort of version of good shape.

I mentioned creativity. Clearly, a room full of machines dedicated to making you move in one, very specific manner after another doesn't inspire an open minded approach to working out. Maybe my strange mind is getting the better of me but I think that some of these bizarre objects passing off as training equipment are starting to look like medieval torture devices. Maybe that's partly because they're mimicking them by putting the user in one position, allowing only a predesigned movement, and breaking a body to pieces in the process.

Another thing that I've always appreciated about a decent area to work out is that it is a little imperfect, even a tad dirty. Life, at it's best, is often messy and dirty. Are our best memories of growing up the ones where we were freshly-showered and in our dress clothes? Isn't part of having some fun the ability to cut loose a little? What difference does everything being clean amount to when I'm working out? I'm just getting sweaty anyway. Perhaps that compulsive obsessively cleaned look of too many Mchealth clubs reeks of lack of focus on what's important: the moves! It's not necessary for the place to look like the place was bleached white with an atomic bomb to be a good workout location!

As far as I'm concerned, it's downright counter-productive. It would be hard to deduce that from many of the chosen places of sweat and strength, including the above-mentioned health club.

Then again, whenever I step into our society's idea of a health club, I feel like an alien getting off of a space ship. I've barely ever worked out in them in comparision to how long I've been doing this stuff regularly. So, perhaps my strange looks as I examine the places like this new gym are nothing more than a feeling of awkwardness. I'm simply out of place.

Something tells me that I'm not though. People herd, and get herded, into these places all of the time, thinking that they're going to get in shape. It happens all too rarely. Something needs to change, and the way that we arrange the surroundings just might be a sort of catalyst. So, I'm just going to leave you with some adorable pics of my new bundle of joy and I along these thoughts to ponder.

Saturday, September 3, 2011

Really hard stuff to do with embarassingly little weight

Be The First To Comment
So, now that I've got a barbell set, and presumably the keys to the ultimate in strength training so I can finally look like a strong guy, I can pile on some massive weight and get to work, right?



By now, you've got to know that I don't work like that. Even as I collect more stuff, I still keep my minimalistic mindset about things (even if it's not needed anymore) and ask myself how I can do more with less stuff? I do this for two reasons. First, It's always easier to work with more than less. That mentality has served me well over the years as I've moved to places that put restrictions on training. Second, I find some very interesting stuff stuff to do.

Disclaimer time: once again, I didn't come up with any of this stuff. I'm just passing along information. again.


Besides, in a subculture so constantly obsessed with how much iron they can make defy gravity, it's kind of fun to take a bitchy amount of weight and struggle like it was 500 lbs. I find that it's a good reminder not to rely on one method of progression...as my face winces in pain.



Saxon Bend

This one doesn't use the bar, only a plate. It's pretty simple to explain: put the weight overhead and bend at the spine. The trick is to keep thyself from shortening the movement... REALLY BEND TO THE SIDE. I do this with a 22.5 plate from my Ironmaster KB or a 25 lbs olympic plate. Either way, that long lever really makes that measly, little piece of iron really hurt muscle and ego alike. A nice combination with the Saxon bend is to squat with that plate arms-straight length away from the body, followed by a Saxon bend in each direction. You'll never be so happy to drop a single plate!



One Arm Barbell Curl(OABBC)

I would have never conceived that I would ever enjoy doing what is probably the most vain exercise in existence. I just wasn't trying the right variation. Lots of people do barbell curls with two hands. I got the idea from T-nation to try it with only one. All single-arm barbell stuff is kind of funky and this one is no exception. What's humbling about OABBC that the bar alone is plenty hard!



What makes this so nasty is the same thing that makes a lot of unilateral work suck so hard: everything's got to be tight. There's a lot of muscles that work with your arm in order to curl a weight, namely your Traps, upper-rear shoulder muscles, abs and glutes. Cheating is simply a way of moving the body so you don't have to use these supports as they fatigue.



You can kiss that goodbye on this one. You can't cheat it nearly as much as the two handed version. If you do, chances are good one end of the bar will hit the floor. At the very least, it will torque the shit out of the grip. Either option should be avoided. Stay tight and curl. Oh, and do I need to mention that this variant is hell on your forearms? Also, chalk is very, VERY helpful with this one!



Squatting Press

I saw this one a while ago, back when I started bent pressing. Anthony DiLuglio from Art of Strength put out the best tutorial (<---That's a hint, BTW) on how to do that lift that I've seen on Youtube. In that video, he showed how to do the squatting press too. It's a weird-ass thing to try. Start out with the bar at your chest and squat underneath it until your arms are straight. From that point, you've got two options: stand up with the weight overhead or keep the weight stationary while standing back up.



Have you been using the mirror to admire all of the muscles that attach to bottom of your scapula, obsessing over how to make them sexier so you can get girls? Well, if you haven't, and you try this one out, you're definitely going to regret that decision. While I can do more weight with this one than I can the other two, bitch-making movements, this one makes me feel like a complete loser. It's just really, fucking hard! I don't even dare to embarrass myself by putting out a picture of myself doing it with shitty form and such a small amount of weight I squat press with! This is along the lines of exercising in the nude: best kept to yourself until you look really good! Even then, it's not a great idea anyway.



So, if you've been walking around, flexing in front of mirrors excessively, thinking about how awesome you are because you can do 20 crossfit pull-ups and can bench press...whatever... lbs of iron then I've got news for you: YOU'RE NOT AWESOME! In fact, you probably downright suck!



What you need to do is cleanse the douchbag out of yourself and give one, or all, of these lifts a try!

Sunday, August 28, 2011

Assisted DIY Glute Ham Raise

Be The First To Comment


Great idea for performing Glute Ham Raises with limited equipment from Chris Beardsley of the GarageGymOnline



















Equipment required:

Couple of pull up bars

Stretch bands

Weight discs

Pulley system (if you made the DIY TRX then you could use that) or at least some of the above

or some ingenuity.



Check out Chris's excellent article on the assisted glute ham raise over on his blog



You may also like this DIY Glute Ham Raise

Saturday, August 13, 2011

I Know Which DIY Kettlebell You Made Last Summer

Be The First To Comment
The DIY Kettlebell Craziness continues







This one is a video from MechanicalMashup



I've posted many Homemade Kettlebell builds now here's some of them, all of them good





Thursday, August 4, 2011

A pull-up that's like a rope climb

Be The First To Comment
Pull-ups are like rope climbing right? Is there a pull-up that I can do that's like a rope climb?

Occasionally, and invariably, I get questions like this. Rope climbing could lay claim to being the ultimate in upper-body, BW pulling training. It's just brutally hard in all kinds of awesome ways. Frankly, these ways aren't shared with just about every pull-up variation you can do. You can't make a pull-up effectively simulate a rope climb just because you do it while gripping ropes. It doesn't matter that they're working the same muscle groups. That's like saying that dips and push-ups are the same, and equally good for chest development.

So what are those awesome ways that make rope work more of an upper body strengthener than most pull-ups ever thought of being?

1. Remember a while back where I talked about most exercises being one concentric movement followed by an eccentric movement? Well, the rope turns that one on its ear. You're doing one concentric contraction after another until you get to the top of the rope. Then, it's all eccentric on the way down. In other words, there's no way to cheat on this one by rescinding control of the eccentric part of the exercise.

2. Why is that? Well, DUH! You're on a rope, probably 10-25 feet off the ground! The power of your muscles is the only thing that stands between you and a shattered tailbone and busted knees. There is a life-or-death quality to rope climbing that forces you to get every last bit of strength out of your upper body pull muscles.

3. With most pull-ups(except one-handed, of course), there's two hands in contact with whatever it is you're grabbing. Sure, there are plyo versions but when you're done exploding, you're back to two hands. With ropes, you alternate between two hands and one hand.

Okay, while all of this is awesomeness makes for a brutal method of training, it's not available to everyone, or even for everyone. It's not for people afraid of heights or weak on pull-ups to begin with. Most of us probably don't have the ability to set up a rope either. So, in the spirit of my blog, we won't cry about what we don't have. We'll just find ways to make do.

So, how do we get reasonably close to a rope climb with a pull-up? While the First two points about rope climbing don't lend themselves to easy and obvious substitutes in the pull-up arena, the last point does. People have been switching grips during pull-up for a while. Here's a video from a fellow Vermonter, Matt, doing one such variation...

Yes, he's spending some time hanging one-handed from the bars but it's all from a dead hang. If we want to get closer to the rope, then we need to hang one handed like we would on the rope. That means hanging one handed at the top of the bar. Now, we're getting somewhere. I've tried this variation on the switching grip theme a few times and as far as I'm concerned, this is as close as a pull-up can get to replicating the rope climb experience.

I'm getting that superhuman-wannabe bug and becoming increasingly unable to do things simple or easy, even on my first time. I started out using a thick bar (aka the frame of my monkey bars) with two towels. Switching between thick grip and towel pull-ups proved to be all kinds of brutal on the grip and the biceps... and the calluses too. For anyone who follows the Facebook page, this is how I tore my calluses off my hand.

With this style of pull-ups, I don't get too concerned with form. Switching grip at the top of the movement makes things get a bit sloppy. Even four pull-ups to a set of these are pretty brutal. Besides, nobody critiques form on rope climbing, right?

This modest adjustment to this old pull-up theme should make for a nice progression between pull-ups and rope work. It also makes for a decent substitute if you don't have rope climbing capabilities. Just do your hands and elbows a favor and don't do what I did. Start modestly and work up to the harder stuff. It's always easier to fix undertraining than it is to fix overtraining.

...and check out Matt's place sometime!

Heat

Be The First To Comment
It's been a while, I know. Life's moving fast and hard lately, taking up precious time and brain power where frivolities of writing things that don't make money have taken a back seat. Still, there are times in the weekend where Henry doesn't have colic that needs to be soothed and the drains in the yard don't need to be dug up and I can enjoy life.

One of those times was last weekend where I attended a wedding reception for some friends who got married in Peru. For those of us unfortunate who couldn't make the trek south to attend, they threw another party for us here. The groom is one of my periodic readers and he ambushed me at the buffet line to tell me about how he wants to work out but the damn heat in Miami (where he was living) was so brutal that he just couldn't bring himself to keep doing it.

Not at my most thought-provoking, I came up with the pretty boiler-plate, hardcore answer. Since I don't approach training with a soft touch, I let him know that I'm not the guy to come to and say that you can't deal with the heat. He must have expected that and said something like, "So, I should stop being a pussy and suck it up?" My reply? YES!

While there is a lot of truth in such an exchange, on reflecting on it there's more to it than a sophomoric and tough-guy answer. Yes, dealing with heat is largely mental. Most of us aren't football players wearing north of a dozen pounds of gear in the searing heat. So, we don't really need to worry about dying from heat stroke like the news tries to scare us into worrying about every time the thermometer hits 90 degrees. So, a large part of working out in the heat is just accepting that we're going to be hot and sweaty. It's just another factor that we have to learn to overcome, just like we learned to accept the intensity of real strength training.

There are other mental elements in play however. Most of us deal better with things when we plan for them. Physically, there is a possibility that the heat might make us sick. Our mind knows this. If we plan for the rigor of working out, then we'll be a lot more adept to accepting them. Hydration is absolutely paramount to training at the top end of the mercury. That doesn't just mean that we have water handy when we're working out. You need to keep water in your system all of the time. Its true that you can be dehydrated without even knowing it. You'll figure this out when you go to work out and you just can't move like you did if you were adequately hydrated before even starting.

Notice that I said WATER and didn't mention any other form of beverages. People drink way too many other things than water and most of them don't help you stay hydrated any better than water does. Frankly, some of them are far worse. I make one exception to this rule: coconut water. This is a soft drink that I'm glad to see catching on. I've been a fan for three years. A little sip (and by sip, I mean around 4 ounces) here and there during some extended periods of time in the heat really helps deal with the electrolyte loss.

Another piece of the mind games of training that might have skipped a turn is what many of us decide to do in that heat. I hope that most of my readers would be just as repulsed as I am about running on a treadmill while watching TV. If that's not the case, and we crap out from doing such an activity then I'm hardly surprised. I recall hearing a theory put out by (I think) Pavel that doing sets of 20 reps is inferior to doing sets of 5 because the heavier weight (or more intense move) encourages more intense concentration. While I totally disagree with this rendition of using the exercise to focus the mind, I do agree that certain forms of training demand so much focus that the mind will not have the luxury of thinking about other things, including the heat. Let's face it: there are too many methods of exercise that are distracted by design and when additional stresses are introduced, failure is inevitable. Choose your exercises wisely.

Mankind has used heat to cook for millenia. Cooking is a good way to get rid of the things in food that shouldn't be there (attention raw foodies: this is a metaphor, so bear with me). It's funny that heat does the same thing with training too. You're going to find out what you should be doing and what you need to drop by working out in the heat. You're also going to discover if you're treating your body right by getting into the human pressure cooker known as your respective gym more often. As far as I'm concerned, there is an awful lot of good that can come out of training in the heat. It's form of stress that teaches a lot of good lessons, if we all can get around to suppressing our inner pussy and do it.

Monday, August 1, 2011

DIY Agility Training Hurdle

Be The First To Comment
Boris Terzic of Life in Training Blog shows how to take a very cheap $1.25 hanger/hook and use it as a Agility Training Hurdle
















Great idea and so simple! Although it's not the same width as a standard agility hurdle it certainly beats the price of a purpose made training hurdle.

Check out Boris' original post on his Life in Training Blog

You may also like this DIY post on the Crossfit Plyometric Box
 

© 2015 Strength Training Program - Designed by Mukund | ToS | Privacy Policy | Sitemap

Hide
X