A Different Kind of “Sets and Reps” Explanation‏: by John Wood

I found the article below in my Outlook inbox yesterday and I would like to share it with you.

It was written by John Wood, it comes from his Oldtime Strongman Training newsletter, and he brings up some very interesting points on sets and reps.

The points I agreed with strongly I highlighted in bold and personal comments were (enveloped in parentheses and written in italics).

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For a lot of people, figuring out the proper sets and reps seems

like the lost civilization of Atlantis, crop circles, the Chupacabra,

and the as-of-yet undeciphered Linear-A Minoan script…

 

— I’m talkin’ mysterious, man.

 

I once witnessed two strength coaches nearly get into a fist fight

over whether it was best to use 80% or 83.5% of 1-rep max

during the second meso-cycle of an undulating periodization

scheme. (Minutia madness?)

 

I also once saw two guys get into a similarly heated argument

over what was better: 5 x 5 or 4 x 6… (Can the body even tell

the difference?)

 

Some say you need just one set, some say you need many sets

(although just HOW many is not often stated) (I say do them all!) but it’s not

like the difference between adding an inch to your arms comes

down to whether you do 3 sets of 6 or 6 sets of 3.

 

I can’t believe it’s 2012 and these arguments are still going on

since allllll the data — circumstantial and otherwise — over

the last 150 years indicates that, any combination of sets and

reps will work, and can only work, when it is performed in a

progressive manner.

 

Any program that worked, works, or ever will work has this

specific characteristic in common.

 

That’s right, just pick one, 3 sets of 10, 10 sets of 2, Heavy

Singles, 1 set of 10. 1 set of 20, every one of these schemes

will get results, but when and only when it is performed in a

progressive manner.

 

It’s the progression thing — or more specifically, the lack thereof —

which is the problem with most programs — and a few other things

have to be in place for progression to work.

 

To give you a good example, there’s this notion of “recovery”

— strength training doesn’t actually cause muscle growth, it

merely makes it possible. The actual growth (i.e. strength gains)

happens when recovery takes place, so any set and rep scheme

should also take that into account.

 

There’s also other factors, caloric intake, for example,

outside stress levels, neurological efficiency, specificity, the other

exercises performed in a given routine or even just the act of simply

“writing down” your workout, thus allowing you to be more mindful

of what you need to do to improve are all factors which will influence

the degree of your success.

 

Back to sets and reps though, I realize full well that the “everything

works” approach isn’t particularly helpful advice so it’s going to be

necessary to fall back on a few heuristics, otherwise known as

rules of thumb.

 

I hold the following truths about training to be self evident:

 

1. You have a finite amount of time

2. You have a finite amount of drive, desire, motivation,

will power, intestinal fortitude, (or whatever you want to call it)

3. The more sets of a given exercise you do, the fewer

exercises you can do in a given session (at least from a

productive standpoint)

4. Full-body development is important so, somewhere in

your workout, or series of workouts, you’ve got to develop

your upper body, lower body, grip, neck and abs.

5. You have a finite amount of recovery ability (However this

can be increased with proper training and time.)

6. Performing three sets takes three times longer than one set

7. There is a limit to how much mechanical “work” will

contribute to gains in contractile force of a given muscle or

muscle group

 

All of these essentially provide the “parameters of practicality”

that one has to keep in mind when making choices about training.

 

So, as far as the “optimum” number of sets and reps, my advice

is very simple: do however many sets and reps you want, just

make sure you can fit whatever you end up doing into an hour,

because that’s about all the time you’ve got to do anything

productive.

 

In case you are wondering, I do only one set for the vast majority

of the exercises in my workouts. I’d estimate about 90%, with

the remainder, on occasion, being multiple sets of low reps in what

I suppose could be called rest-pause training.

 

The lifts that get the rest-pause treatment are those that I’m working

on as an “end” in themselves, rather than a means to an end.

 

Despite what you may have read elsewhere, you can absolutely get

it done with one hard set, but you have to understand some

important points about it, the points which a lot of people seem to

get wrong, leading them to consequently say it does work) — but

that’s a story for another time.

 

Anyhow, it takes me about an hour to do a dozen sets total, so

I can only imagine how much time it takes the 50-60 set workouts

that I sometimes see written up.

 

In case you are interested in some more perspective on this sets

and reps stuff, on page 22 of the Bob Peoples book

you’ll find a very useful chapter entitled “Systems and

Methods I have Followed” in which Bob Peoples —

you guessed it — lists all the different sets and rep

schemes that he trained with that did and did not work

including: (I decided to leave the advertisement as below

there are some methods you may find useful.)

 

1. Three sets of five reps,

2. One set of low reps

3. The “Set” System

4. The Heavy and Light System

5. Daily Training

6. Max Reps w/ Max Weights

7. Drop Sets

8. “Negative” Training for the Deadlift

 

 Train hard,

 

John Wood

PS Author Found

Friends, I haven’t forgotten about you here at Pressing to Strongman. I’ve been spending a good deal of my time working on my Facebook page- Nisdeo Strength & Health. Trying to get “liked” has become a bigger challenge than expected. When you get a minute, please stop over to NSH and check it out. It isn’t as “hardcore” as this site, but it covers many topics I think you will find interesting. I generally cover “controversial” issues on, obviously, strength and, in particular, health. Those in power have done a brilliant job in destroying the health of our nation and it is my sincerest objective to fight against their purposeful misinformation (tactics) and in helping mankind turn back to the ways of healthier living.

Again, NSH awaits you. Please stop over for a visit and while you are there hit the “like” button if you don’t mind.

Now, let’s get to what Pressing to Strongman is all about.

Today I would like to take you inside one of my training sessions. It wasn’t a big whoop-de-do, however it will give you an idea of how I train.

I’m currently overseas so I have to make do with what I have; in terms of training equipment. Unfortunately, most gyms are not set up for serious strength athletes. No worries though, an invigorating workout can and will be obtained.

Basically, I’m down to training 2-3 times per week from an almost daily training regimen. Thus far my strength seems to be holding up quite well, so, as you can imagine, I am happy about that. To tell you the truth, I really don’t see why my strength should diminish all that much. We’ll see how things turn out.

I started off my weight training practice today with heavy barbell pulls to waist from about knee height. The gym where I trained doesn’t have a power rack so I improvised by placing the barbell on two flat benches. My reps ranged from 2-3 and I performed what seemed to be endless sets.

I have to say that I really like this movement. It’s a basic power exercise. It works the posterior musculature very nicely, just about every muscle from the calves to the traps are worked. I am not an Olympic lifter, however I will utilize various offshoots of the lifts in order to maximize strength gains. This exercise is great because you don’t have to be an expert technician. Grab a hold of the bar and rip the weight up. In a future training session I will perform this same exercise with a barbell release. My goal will be to see how high I can throw up the weight. Talk about fun!

Nevertheless, I headed over to the squat rack where I performed heavy power shrugs. My traps at this point were rather tired so a few sets of a few reps was all I had in me. I have been working my traps pretty hard lately as nothing screams power like a huge set of traps.

After the heavy power shrugs it was off to the Smith Machine for seated shoulder press lockouts. Please don’t get me wrong I am NOT a fan of the Smith Machine, but like I mentioned before a power rack was unavailable and for limited range of motion exercises the Smith Machine will suffice. As my goal was to lift near maximum poundage, safety was a concern as well. I truly enjoyed this exercise and I was able to pile on the weight. I continued with the movement by dropping the safety pins a couple of notches, where the bar was roughly top of head level. I felt that if I lowered the pins any lower than this position, my natural body mechanics would have been compromised. I practiced the lift for several sets of low reps while increasing the weight each successive set. 

I was still feeling energetic and strong so I strolled back over to the squat rack where I performed bottom-position Zercher squats. Four to five sets for minimal reps was what I did. This is another great exercise, the back, quadriceps, hamstrings, abdominals, and glutes are worked tremendously well with this movement.

I remained in the squat rack where I rigged up a reverse hyperextension “machine.” All I did was rest a barbell, at about waist height, on the rack pins with a neck cushion wrapped around it for comfort. By grabbing the crossbar in front of me, I was able to hold my torso in a horizontal position. Voila, a reverse hyperextension “apparatus” was born.

I finished the day with some arm work. Triceps pull-downs and biceps curls were performed for a couple of sets of high reps. Normally I do not do direct arm work as I find them boring, very boring. But to tell you the truth, I have been practicing various triceps exercises in order to see if they will aid in my pressing movements. Stay tuned for the results.

Well, that’s it folks. Thanks for reading and I hope you learned something from this little entry.

Nisdeo Strength Training System: The Rough Edition

Meat & Potatoes

 

Leg Movements	Press Movements	Pull Movements
Squat (Olympic, power, combo, etc)	Bench Press	Deadlift
Partial Squat	Partial Bench Press	Partial Deadlift
Bottom Position Squat	Bottom Position Bench Press	Top Position Deadlift
Front Squat	Incline Bench Press	Jefferson Deadlift
Box Squat	Close Grip Bench Press	Behind Leg Deadlift
Zercher Squat	Floor Bench Press	Suitcase Deadlift
Hack Squat	Leverage Floor Press	B-Stance Deadlift
Jefferson Squat	One-Arm Leverage Floor Press	One-Arm Deadlift
B-Stance Squat	Dip	Squat/Power Clean
Chain Squat	Shoulder Press	Squat/Power Snatch
	Partial Shoulder Press	One-Arm Squat/Power Clean
	Shoulder Press Jerk	One-Arm Squat/Power Snatch
	Push Press	Clean and Press
	Push Jerk	One-Arm Clean and Press
	Behind Neck Push Press	Power Shrug
	One-Arm Shoulder Press	Low/High Pull
	Squat to Press	Goodmorning
	One-Arm Squat to Press	Partial Goodmorning
		Zercher Goodmorning
		Row
		Partial Row
		Deadlift Row
		One-Arm Row
		Leverage Row
		Chin/Pull-Up
		Dead Start Chin/Pull-Up

 

More Meat, More Potatoes
Farmer’s Walk	Zercher Walk	Barbell Walk
Overhead Walk	Vehicle Push/Pull	Tire Flip
Keg Lift	Keg Toss	Sandbag Lift
Sandbag Toss	Sandbag Carry	Weighted Drag
Barbell Throw	Stone Lift	Log press

 

Some Meat, Some Potatoes (“Secondary” Exercises)

 

Leg Movements	Press Movements	Pull Movements
High-Rep Squat	High-Rep Bench Press	High-Rep Deadlift
Jump Squat	Dip	Straight-Leg Deadlift
Glute-Ham-Raise	High-Rep Shoulder Press	Goodmorning
Manual Leg Curl/GHR	Triceps Extension	Rope Climb
Machines	Triceps Push Down	High-Rep Row
	Machines	Posterior Delt Row
		Swing
		Machines

 

Mid-Section/Body Work
Torso Hang Press	One-Arm Torso Hang Press	Side Bend
Straight-Leg Sit-Up	Sit-Up	Back Extension
Side Bend	Partial Side Bend	Offset Side Bend
Roll-Out	Reverse Hyperextension	Swing

 

Neck Work
Cable Neck Flexion	Weighted Neck Flexion/Extension	Front/Back Neck Bridge
Wall Side Neck Bridge	Neck Machine

 

The above movement tables are a rough and incomplete “outline” of “my” training philosophy. It’s sort of a “a la cart” way I go about strength training.

It is disordered, unsystematic, and unplanned. But you can bet your sweet patootie that it’s the way I like it.

Performing the same exercises in the same order with the same reps and same sets is mind-numbing and ineffective for most, at least for intermediate and advanced trainees.

The first table above is my go-to table of exercises. The “Meat & Potatoes” of my training if you will. I separated the movements into legs, press, and pull as I believe this is a good way to approach training balance. It gives the system a bit of structure to an exceedingly organic training style.

Some of the exercises can also float between tables; a bit more or less intensity is usually the only deciding factor when exercise substitution is of want.

Also, you may have noticed that in the “More Meat, More Potatoes” table the exercises are of strongman and odd-object lifting origin. I did not separate those movements as they involve, in nature, whole body execution and contribution. With these exercises just buckle down and go to work.

Basically, before my next training practice, I will, for the most part, have mapped out a rough “routine,” usually in my head, of the exercises that I will be performing. It’s very spontaneous and I let my body and mind direct my training.

Is this ideal for the beginner? Probably not. I believe that a new trainee needs at least a few years of training knowledge and practice under his belt in order to apply this system effectively.

Nonetheless and broadly, I will basically hit the weights hard until I am pretty much “beat up.” When I start feeling less motivated and/or my back gets weak and/or I start getting the sniffles, I will back off.

Usually I will take a few days off then afterwards perform some of the exercises in the “Some Meat, Some Potatoes” table. This table, along with the others below it, becomes my go-to chart(s) until I feel mentally and physically ready to go hard and heavy again.

Lighter weights and higher repetitions are usually employed as well as weak point concentration.

Simply, this is a time I allot my body/myself to recuperate and to, hopefully, come back stronger.

This is essentially a periodization scheme, however it’s not precisely and meticulously mapped out. I will waver among the charts (that is change up training variables) as I feel necessary.

Remember, there is NOTHING set in stone here!

Also, during my “hitting it hard” period, I will often take a day or two, perhaps succeedingly or perhaps sporadically, to dial back the intensity in order to give myself a break.

It’s like taking a step back in order to gain a couple of steps forward.

At this point, as was alluded to above, I would like to make clear that my training is also heavily “centered” on mid-section and weak point strengthening.

Getting those areas as strong as possible will increase your strength in a profound way. (I would also like to add that the “Mid-Section/Body Work” table above is not all inclusive. I will provide a complete list of exercises I perform in the near future.)

I know that there are many coaches out there that believe that performance of compound movements alone are all that is needed in order to obtain stronger lifts and a stronger body, specifically the mid-section and weak areas, however, I am not of the same camp of beliefs.  

Personally, I was never one of those who profited handsomely from this type of training strategy and neither did many of the people that I have trained. (This will be another topic in and of itself.)

In conclusion, I want to repeat that this post is a rough and incomplete outline of my training philosophy. I will delve deeper into the subject at another time.  

Thanks for reading!

Dinosaur Files Unfiled

I was reading through some old issues of Brooks Kubik’s Dinosaur Files the other day, specifically issue #60.

The “files” ran for about five years during the late 1990s to the early turn of the century. It was a no non-sense newsletter that only spoke of hardcore, in-your-face training truths.

In it there was a piece that Brooks wrote called 100 Dinosaur Training Tips. It was a list of training information that Brooks didn’t want to see forgotten.

Don’t worry Brooks, with dinosaurs such as myself still roaming the earth, you won’t have to worry about that.

Nonetheless, all the points are great and I would like to share a few of them with you. Additional commenting will be provided to you by this gracious host. My comments will be in italics below Brooks’ quotes.

First on the list, and the one I feel is perhaps the most pertinent and sets the stage nicely for the remainder of the list, reads –

“Do heavy partials for maximum strength and power.”

By now, all who have read my blog know my stance on heavy partial lifting. They are imperative. Benefits of partials are increased tendon and ligament strength, transferable strength to full-range lifts, muscular/systemic overload, increased bone density, increased torso strength, increased confidence, and, lastly, they will allow you to walk through cement walls head first.

“Don’t forget your back – especially your low back.”

Another gem! Simply put – a man, or woman, is only as strong as his/her back, period. If a man’s/woman’s back is NOT iron-clad, then his/her full potential can NOT be exerted. Yes, it is that important. Strengthen your back, especially your lower back, and you WILL be rewarded with stronger lifts.

“Greg Pickett said it best. The most important thing to do is to shut up and train.”

Get off the internet. This includes your favorite websites, forums, and even this blog. Wait a minute! Please finish reading this article first, and then get off!

Set your goals – then go reach them! You’re only going to get stronger and bigger by doing, not by reading about it.

“The barbell bent-over row is an excellent, and all too often neglected, exercise.”

I like performing what some like to call dead-weight rows. (Pendlay rows, dead-stop rows, and deloaded rows, in my opinion, also, somewhat, fit this category. We’ll leave the semantics out for another day.) Either from the floor or from various heights to about knee level- begin every repetition from a dead stop position. What I like most about performing rows in this manner is (1) the temporary rest it allows the lower back between each repetition and (2) the concentration which can be devoted to the trunk stabilizers such as the abs, glutes, low back, and hamstrings (again, before commencement of every rep).

“The farmer’s walk is one of the most productive of all exercises.”

Alleluia, amen, shama lama ding dong!

Benefits include:

• Increased anaerobic capacity
• Increased muscular endurance and strength
• Increased trap, upper back strength and size
• Increased grip strength
• Increased hip, knee, and ankle stability
• Vigorously works legs and core

“Serious strength training is far simpler than the “experts” would lead you to believe.”

So true! Many “experts” have only added confusion and disillusion to a fairly easy endeavor. Adam T. Glass, who does not just talk the talk, but walks the walk, had this to say about attaining strength-

“Really simple stuff. Don’t listen to anyone once you start. Stick to one plan and drive it out. Stop reading magazines and internet training sites. The “Best” plan in the world is the one you’re not using. Funny how that works huh?”

Hmm… where have you heard that before?

“There is no one program that will work “best” for everyone. One of the secrets of successful training is to learn what works for YOU! Once you have figured out what works best for YOU, stick to it. Too many lifters bounce from program to program simply because they read an article and decide to try something different just because it might work better than what they are doing. It usually doesn’t. If what you are doing is giving good results, stick with it. When the results slow down, then you might consider a change of pace. But never change your schedule simply for the sake of change.”

“One hand dead-lifts are a terrific exercise for the entire body. They work the grip especially hard.”

Nowadays, like many of the lifts performed in the past, the one hand deadlift is scoffed at as being an “archaic” movement. Many exercises that our strongman forefathers practiced have been “eliminated” and today we are left with just a handful of them. Do not be deceived into thinking that just because a certain exercise is not performed regularly today and that it may look a bit odd in performing them that they are not worth doing. I beg to differ. By performing what may seem like “circus acts,” these exercises will develop the body in a way that today’s popular exercises can’t do.

“For real results, use barbells, dumbbells and heavy awkward objects.”

Also, and this is perhaps a bit off subject, on your off days don’t be afraid to perform, if you want and have the energy to do so, bodyweight exercises and/or machines for higher reps and lighter weight. Core musculature, restorative modalities, and weak point training can be utilized on “easy” training days.

“For advanced men, heavy singles are one of the most productive methods of training.”

Contrary to modern wisdom, lifting many singles near maximum load WILL make you bigger and stronger period!

“Don’t train “body parts.” Train the entire body.”

If your goal is strength, then you must absolutely think about training movements not “body parts.” Think form follows function. What this means, according to Wikipedia, and can be applied to weight training as well, is that the shape of a building or object (muscle(s) should be primarily based upon its intended function or purpose.

“The bench press gradually wears down the rotator cuffs and causes shoulder problems for most lifters. (This happened to me at about age 38 or so. I finally stopped benching all together as a result.) The standing press is a much better strength and power builder, and MUCH safer. Many readers have reported that long term shoulder problems improved enormously after they stopped doing benches and began to focus on overhead lifting.”

I agree with Brooks here. I am of the opinion that the wide grip bench press, specifically, will wreck the shoulders. I happened to be one of those who suffered from shoulder problems because my grip on the bench press was too wide. However, to “resolve” the problem, I brought in my grip considerably; roughly shoulder width apart. I basically use the same hand spacing as the mighty Konstantinovs.

Listen to what he had to say about benching with a close grip:

“Close grip for me is optimal before when I bench with wide grip I had many problems with my chest and shoulders, but with close grip it’s much more comfortable for me.”

“The one hand barbell snatch is a terrific all-around muscle builder. It’s fun, too.”

“For REAL strength, build the tendons and ligaments as well as the muscles.”

“One of the primary benefits of heavy one hand overhead exercises is the effect that they have on the muscles of the sides, the lower back and middle of the body: what some refer to as “the core” muscles or “the stabilizers.”

“The most productive training programs are usually the simplest programs, using the most basic equipment.”

I believe I can honestly say that the strongest men of the past and present used nothing more than barbells, dumbbells, and some type of apparatus (i.e. power rack) to suspend their weights. High tech, state-of-the- art equipment is seldom, if at all, needed to build super human strength.

“Goal setting is critical to your training success.”

As I have always said, set your goals and then find ways to achieving them.

“Train the muscles of the waist to be strong and powerful. Aim to BUILD the muscles of the waist. A tiny waist is a sign of weakness, NOT the sign of a strongman. (This is NOT to say you should allow yourself to get fat.)”

I will leave the last words to Brooks. His “last” quote needs no explanation.

Thanks for reading!

Are You the Captain of Your Ship?

You’ve got to love Captain Stubing

The style of strength training which I have come to enjoy the most and which fits my temperament most closely is the way physical culturists practiced during the late 1800s and early 1900s. As I have mentioned in an earlier post, practitioners back then implemented a multitude of training modalities; a sort of hodgepodge of exercises/movements which seemed to have no rhyme or reason. At least that is how we would comprehend that today.

What is unique about training in a chaotic way, for lack of a better term, is that it compels you to become part of the training process. You are not simply and mindlessly following a predefined and predetermined program which could be hit or miss for you, instead you are brought into a method of training which “forces” you to figure out what works best for you.

What I don’t like about following such-and-such or so-and-sos program is that, for the most part, it takes away the critical thinking factor required during training. Most trainees faithfully but ignorantly plug away on a particular program and never gain the pertinent and indispensable information learned by being totally immersed within the training process.

Nevertheless, let’s talk about training specifics.

When it comes to training like our strongman forefathers, there are no specifics. Everything under the sun is utilized, and nothing is left unturned. Truthfully, there are similarities with today’s training methods, however the approach differs. Basic, heavy, compound exercises should be the main focus of your training; squats, deadlifts, presses, etc are to be its core. However use of an array of “alternatives” should be liberally utilized. Sort of like what the Westside Barbell Club proposes with their Conjugate Method of training but with a Reactive Training twist.

Let’s use the squat as an example. Specifically, let’s say- the power squat.

You do not have to perform just the power squat every time your regimen calls for it. You can and should incorporate other forms of squatting/leg exercises as well. For example, Olympic squats, bottom position squats, Zercher squats, partial squats, Hack squats, chain squats, lunges, step-ups, bodyweight squats, and even various leg machines to name a few. Again, do not go gong ho on the power squat all the time. In one session you may decide to power squat, the next maybe you’ll want to perform Zercher squats, and the next still you may want to rep out with light Olympic squats. Mix it up and use intuition.

Again, if the power squat is the movement you want to get good and strong at, then practice it, but not at the exclusion of other forms of squats.

Furthermore, use, in this case, the power squat as your tester. The numbers should continually climb; you should be constantly getting stronger. Perhaps not week to week, but in the long run you should be ahead of the game. If the weight stalls, that is, you are not getting stronger, then get away from the movement and perform another. When your body and mind tell you that you’re ready to hit the power squat, the “tester,” again, then have at it. Nine times out of ten you should be seeing yourself hitting a new personal record and if not, figure out the whys and hows.

You are the captain of your ship. You must take charge.

Stop Stepping Over My Barbell

I was inspired to write this post from a Tweet that I received from Chris Slone over at Twitter. He Tweeted about an article titled 10 More Things New Weightlifters Should Know which was penned by Mike Gray on Catalyst Athletics’ website.

What caught my attention about the piece and got my cerebral juices flowing was number five on the numbered list. It simply and succinctly stated that “you don’t step over somebody else’s bar. It’s bad form.”

My interpretation was literally of the literal sense, that you physically do not step over somebody else’s loaded, dead-weight, barbell because it is bad lifting etiquette.

We’ll run with that, o.k.?

This very act has happened to me on several occasions and it is the reason why Mike’s words leapt out at me from the screen.

What’s the big deal, right?

It is a big deal. You see, when a lifter, a serious-to-goodness lifter, is training, an invisible type fence is created around his work area. A border, if you will, is automatically erected which implies that that particular area of space for the time being is off limits. You stay away.

Basically, like we have personal space, the physical space surrounding us, and encroachment of this space can be threatening and/or uncomfortable, so too the space surrounding the training area needs to be venerated.

This temporary territory becomes an extension of the lifter; part of his soul and self remains on that platform even if it looks abandoned.

When he is pacing back and forth or is sitting for rest between sets, there is still a connection between him and the weights. His mind, emotions, and idiosyncrasies are not separated from it.

Trespassing into this area is like trespassing into someone’s apple orchard. There is a sign there which prohibits entrance. Even if there is no sign as such in the weight room, it’s an etiquette which needs to be acknowledged and respected.

Stepping over someone’s barbell is like stepping over their dead body.

Be respectful and don’t be “that guy.”  

Early Specialization in Youth Sport Could be Causing Your Child More Harm than Good

Over the last 10 or 15 years there has been a major growth in highly selective and competitive sports teams such as elite, travel, premier, and Olympic Development teams and the related trend in early specialization in youth sport.

The drift towards early specialization in youth sport and playing on travel or select teams at an early age can be detrimental to your child (because):

• Can interfere with healthy child development
  • negative physical, psychological, and social consequences
• No guarantee in future athletic success
  • no supporting hard scientific evidence
  • according to the NCAA, only 2 percent of high school athletes, will receive a full or partial scholarship
• May hurt athletic development
  • player development takes a backseat to winning games
• Fosters elitism
  • creates groups of haves and have-nots
• Increases overuse injuries
  • most children are not physically mature enough to handle the stress
• Promotes adult interests
  • adult run business for adult interests to the detriment of children
• Increased burnout and dropout
  • if playing sports isn’t fun, it will not be long before the child quits

Parents, I understand that you’re just trying to do what’s best for your children, however, the evidence is stacked against you.

According to Brooke De lench, where much of my research for this post came from, and if you are interested in learning more, her work can be found under works cited below:

“Before grade six, your child is far better off playing in a low-pressure environment that emphasizes skill development than in an environment that stresses winning and intense competition, which characterize today’s select programs.”

 

 

Works Cited

De Lench, Brooke. “Early Specialization: Seven Reasons Why It Is a Bad Idea.” momsteam.com. moms TEAM, n.d. Web. 27 Aug. 2012. <http://www.momsteam.com/successful-parenting/early-specialization-in-youth-sports-supported-by-myths-and-competitive-culture-not-facts&gt;.

Changing Tactics

This past weekend I went on a little road trip. I had to clear away the cobwebs in my head because sitting stagnant for too long tends to weigh down the human psyche. I remember once my Sociology 101 professor said that we should make it routine to take frequent getaways in order to reinvigorate and break up the monotony of day to day living. That little comment has stuck with me for many years now and I have to say that her suggestion has served me nicely.

On my trip to Americaland, USA, I noticed a plethora of gyms in this quaint little city. It seemed like every block was peppered with palestre. I wouldn’t consider myself an all-out world traveler, however, I have seen a sufficient amount of cities in my time to say that this city was a good representation of most when bringing into context the sheer volume of gyms.

Commonalities among many of these facilities are their sheer size, overabundance of exercise equipment, and endless amenities. However, what I feel is the most important feature of a successful fitness facility, and unfortunately is usually lacking in most, is good customer service and support.

Basically, the” business model” for many gyms is to draw potential members with what I like to call “packaging lure.” What this means is that the gym in essence “tempts” us into buying their product(s) by tapping into our built-in human covetous trait which makes us rapaciously grasp at something which is beautifully wrapped. In short, the glitz and glamour of the gym appeals to our senses and we want in.

That’s just fine and dandy, but when all is said and done we are usually left to our own devises (in said gym).

“But if you’re even remotely interested in classes or working out on brand new, state-of-the-art equipment then it is well worth (the $145/mo fee).”

Excuse me, I’ll be right back. I just spit up my water after reading the quote above. I read it on a Yelp-type forum where critiques were given on various local gyms. Now do you understand what “packaging lure” is? If not, read the underlined words above again.

Nevertheless, let’s get to the inside “workings” of a characteristic gym. New members are usually offered an introductory session (or two) upon signing up on how to use equipment safely and effectively, but please, a couple of scant sessions aren’t going to get the job done.

Do you smell a sales tactic here?

Enter personal trainer man/woman.

Personal training can be a very useful service in helping anyone achieve their fitness goals. Some benefits of a PT are increased motivation, regimen personalization, and safety (correct exercise mechanics and proper use of equipment/machines).

However, most large commercial fitness establishments, sadly, employ PTs who are under qualified and inept in the field. Harsh words, yes, but I only speak the truth.

Let me present to you a list of negative (PT) facets of the industry:

• I’m a specialist in marketing myself as a specialist
  • for 500 or so dollars and passing an online exam you can become a “specialist” in just about anything
• Push you hard until you drop mentality
  • puke bucket is stage left
• Rep counters rather than biomechanics/movement coaches
• Lack of standardized testing
  • again, anyone can become a “certified” PT on a weekend for a nominal fee
• More costly PTs doesn’t guarantee better results
  • a tier III PT is going to cost you a heck of a lot more money than a tier I trainer
• Playing nutritionist, physical therapist, etc
  • overstepping (professional) boundaries is all too common in the field
• Not learned about fitness psychology  
  • (client) behavior change is much more important than punishing them during a training session
• Car salesman approach
  • yes folks, complementary introductory sessions are usually offered in order to get you to purchase PT sessions

Moving ahead and changing gears-

As my curiosity peeked, I did a bit of online pricing on some of the gyms I encountered on my trip. Membership fees varied from approximately $65 to $145 per month. The $90 mark seemed to be the average with most gyms (in that area). On top of that, most facilities charged what they like to call joining, initiation (introductory), or sign-up fees. This I noticed ranged from, typically, a onetime fee of $29 to $148.

Many, as I am, are probably perplexed about these “joining” fees. What exactly are they? Good question Kemosabe, however, it is one that is not easily answered.

I’ve read somewhere that, perhaps, no one seems to know precisely, they are used as an incentive for health club sales reps. Basically, it’s a spur to get them to sign up as many potential members as possible. Another floating opinion about joining fees was that fitness clubs use a two-tier pricing structure in order to get more dollars out of the customer for maximized revenue.

Nah, they wouldn’t do that, would they? Really…would they?

If you are interested in getting at the heart of the matter, I will leave it up to you to conduct your own research. All I know is that after shelling out, what I consider to be, a wad of cash just to get a foot in the door, and then if you are entertaining the slightest thought about hiring a PT, you better get to the bank fast and apply for a small loan.

On average, PT sessions will run you between 40-$80/hour. I’ve seen trainers charge well above $100 for the same hourly session as well.

Nonetheless, what I’m trying to get at with this entry, and I realize I haven’t said much that you already didn’t know, is that, in my opinion, most gyms, health clubs, sports performance facilities, whatever, should change their business model/strategy from a sales-centered structure to a more client/member-service/support type model.

As I’ve alluded to above, potential members are promised the world before applying pen to paper. However, once their signature decorates the club contract, an entirely different story unravels.

I challenge those in the industry to think outside the box and focus their efforts on getting their clients results first and foremost instead of just thinking about the bottom line.

I also believe there is a better way in providing PT sessions other than a separate service. There has got to be a way that PT, coaching, or mentoring services can be provided to gym members as an all-inclusive deal upon joining.

Again, there must be creative ways in which fitness facilities and its staff can still make money while leaving members completely satisfied.

The money will come, without question, if clients are provided with top-notch service and support and they are helped in achieving their goals. You won’t have to worry anymore about pushing sales, PT sessions, or gym “extras.” because your product will sell itself.

As always, thanks for reading!

Zercher Squat

I came across the article below on Scott Andrew Bird’s Straight to the Bar website:

http://straighttothebar.com/articles/2007/05/the_zercher_squat/

I believe he does a nice job introducing and explaining the Zercher squat; so much so that I will leave it up to him in trying to convince you in adding it to your training routine.  

Without further ado, here’s the Zercher squat.

 

What is the Zercher Squat?

To the uninitiated, the Zercher Squat is a strange beast. Instead of the bar being held across the shoulders (slightly higher or lower for Olympic Weightlifters, Bodybuilders and Powerlifters); it’s held in the crook of your arms. The inside of your elbows, if you like.

This is somewhat painful (although you do get used to it a little), however it’s an extremely effective exercise. As Louie Simmons notes in Dead Lift Secrets:

“It teaches you exactly how to squat. It teaches you to push your knees apart. Push your chest up. Push your buttocks out. The whole nine yards.”

Origins

The Zercher Squat was one of the many cruel and unusual exercises created by St Louis strongman Ed Zercher (1902 – 1995). Zercher’s own home gym resembled a junkyard more than a basement, and was filled with such toys as anvils, wrecking balls and assorted pieces of machinery. Sounds perfect.

Technique

This is one of the rare exercises where using a thick bar actually makes it more comfortable. A strongman yoke with an adjustable crossbar is great; a thick (2.5″ – 3″) barbell is also a good choice.

The lift comprises two stages, although it is common to see only the second one being performed in gyms.

The weighted bar begins on the floor, and is deadlifted (using a conventional, or shoulder-width stance) to a point a little above the knee. Aim for the lower quad muscles, rather than your kneecaps.

Slowly squat down; balancing the bar at this point on your lower thighs. Slide your arms under the bar until it reaches your elbows. Now stand up.

Simply reverse the process to complete the exercise. That’s one rep.

NB: You may notice that this movement resembles the action of lifting a heavy stone, and it can be a great way to help train for such an event.

How to hold the bar

Regardless of how you hold the bar, there’ll be some pain involved. Whilst you can probably ignore it when there’s 50kg on the bar, it’s a different story when the bar weighs 200kg.

There are three things to consider here. Experiment with them and find the combination that feels right to you. They are:

How your hands are –

• as fists
• clasped together

How your forearms are –

• crossed over
• bringing your hands together
• straight ahead (or at a slight angle)

What the bar is resting against –

• your skin
• a board
• something soft, such as a towel

Other ‘Zercher’ exercises

There are several other exercises which use the same method of holding the bar. Try a few of these:

• Zercher Lunges
• Zercher Good Mornings
• Zercher Situps
• Zercher Deadlifts (simply start with the loaded bar on the ground, squat down and hook your arms under it, then stand up)

Of course, the original Zercher Squat is still a personal favourite. Definitely a keeper.

Are You a Creature of Habit? I Am!

A habit is a “recurrent, often unconscious pattern of behavior that is acquired through frequent repetition” (1). Our lives are filled with habits; some are good and some, well, perhaps displeasing. It’s been estimated that 75-90% of our daily behavior is habitual. Actually most of what we do is not because it is efficient or productive but because “it’s the way we have always done it.” Habits are also very difficult to change. For starters, we find comfort in regularity. Secondly, as I just stated above, they are ingrained and are more or less automatic. And lastly, change is inconvenient because most people are afraid of the unknown.

Quite affirmatively, we can say that we are creatures of habit.

So what does all this talk about habits have to do with getting big and strong? I’m glad you asked grasshopper, let me explain.

A habit can either benefit or hurt your goals and if you are in the habit of training in a way that is inefficient and unproductive, well…your goals will not get met.

From what I have observed and experienced in my many years involvement in the iron game, most lifters can generally be categorized into two primary groups. Those that are wedded to programs that once worked for them and those who program hop.

Unwavering Training Practices (trainees who are married to their programs)  

Every gym across the world has trainees who haven’t wavered from their program since their first encounter with the weights. We have all seen them. They are the ones who perform the same exercises on the same day(s) and the weights, reps, and sets they use are unchanging. How are they going to progress if homeostasis is their tendency? But perhaps more important, why are they doing what they are doing?

Change is frightening and fear of the unknown can result to status in quo behavior. Having a predictable life (weight room habits) makes us feel safe and in control. If our daily habits are disrupted, we may be thrown into an emotional (tail) spin. Change can cause us to be vulnerable and when this occurs we are usually forced to deal with loss and a new way of living our lives.

Some reasons for resistance to change can be:

•  Fear of unknown
•  Lack of competence
  • A fear that people will seldom admit
    • Do you think your typical “macho,” mulish know-it-all gym-goer will admit to this?
•  Past connection (to the old way)
  • Many have strong emotional connections to the past
  • “This is the way I’ve always done it”
•  Little trust
•  Enamored with routines
  • Being in our comfort zones make us feel secure
•  Change in status quo
  • Some may feel they may be worse off at the end of the change

If riding the tide of mediocrity is your goal, then I say have at it. At least you are in the gym doing something. However, if you want to scale the levels to excellence, then something must change my friends.

Program Hoppers

Remember the fable of Buridan’s Donkey. If not, here it is. Buridan’s Donkey is about an ass that starved to death because he was equally distant from two bales of hay; as soon as he looked toward one, he mulled over the advantages of the other, and on and on infinitely.

Program hoppers are plentiful in the world of lifting and their behaviors are the complete opposite of the trainees mentioned above. Program hoppers are always on the lookout for the next best thing in program design. Much time is spent researching, discussing, thinking, and planning their next legendary program. Careful calculation, scrutinization, and application are in order for some while others simply jump the bandwagon because of pop culture hullabaloo.

Again, why are such antics prevalent?

•  Boredom?
•  Lack of faith in the program?
•  Looking for instant gratification?
•  In search of the perfect program?
•  Fear?
  • Fear of making the wrong decision
  • Fear of missing out on something better

Dear readers, let me set your troubled hearts at rest. If you are familiar with the principles of strength training, see list below, then all you have to do is design your OWN program around them.

•  Progressive overload
•  Specificity
•  Recovery
•  Regularity
•  Variation

This brings us to the Law of Accommodation.

The law of accommodation states that by handling the same load and same exercises consistently, the body adapts then stops progressing. Basically, the response of an organism to a constant stimulus decreases over time.

Habituation, in the field of psychology or other, is “the gradual adaptation to a stimulus or to the environment, with a decreasing response” (2). As you can see from the definitions above, the law of accommodation and habituation are quite similar. Are they one in the same, thus interchangeable? That I do not know, at this point, with one hundred percent certainty. However I will use some examples of habituation in order to try and get my point across clearly.

A familiar example of habituation is the lack of continued response to strong odors. How many times have you doused yourself with that favorite cologne of yours only to be unable to smell its exquisite fragrance within ten minutes of application? Another example of habituation is the changing response to food as it is being consumed. I don’t care how yummylicious your grandmothers’ pasta fazool is, there are only so many bowls of deliciousness you can take in before you begin to push grammas’ ladle away.

Interestingly, experiments have shown that VARIETY in a meal increases the amount consumed and most likely has a dishabituation effect.

So how does this all pertain to strength and size training?

Easy, get out of the habit of what you are currently doing because it probably ain’t working.

Now-

Mr. Gibralter Rock your consistency is to be applauded but for heaven’s sake please let go of that high school football program which you have beaten to a pulp and perform something different.

To you my confused and unfaithful program hopper, stop. Really now, when was the last time you made any progress? Isn’t it time you stop hopping and start pushing forward?

And yes you also have a habit, as I do but it’s extremely varied and it works (for me at least). Just because you are constantly using “different” training protocols doesn’t mean you are not using recurrent pattern of behavior and/or practice.

Well, I’ve said enough for today. I hope you enjoyed. Thanks for reading!

 

 

Works Cited

1.   “Habit.” The Free Dictionary. Farlex, n.d. Web. 12 Aug. 2012. <http://www.thefreedictionary.com/habit&gt;.

2.   “Habituation.” The Free Dictionary. Farlex, n.d. Web. 12 Aug. 2012. <http://www.thefreedictionary.com/habituation&gt;.