Take Supplements? You Should Own This.

329
If you pay attention to the social networks of popular fitness and nutrition outlets, you have probably already seen Examine‘s new supplement reference guide. It’s a fabulous resource and it’s filled with literally THOUSANDS of references.

The guys have done their research. And they’ve complied this research into one fantastic eBook (PDF) that they’re selling. All of your supplement needs are at your fingertips with this one. I was lucky enough to be offered an affiliate link, which means if you click on this link and purchase the reference guide, I will be given a small percentage for helping to market their product.

And I’m helping to market their product because I know it’s legit. Some of the best in the industry wouldn’t support it if it weren’t.
Elliott Hulse
Dean Somerset
Tony Gentilcore
Eric Cressey
Keith Norris
Skyler Tanner
Chris Highcock
Julia Ladewski
Paul Jaminet
Jonathan Goodman
Elsbeth Vaino

And the list could go on and on. I think the best part is the guys over at Examine recently wrote for website of the icon himself, Arnold Schwarzenegger. They’re the real deal, and so is their product, so be sure to check it out.

Jeromie

5/3/1 and my own assessment

For those of you who’ve followed my stuff for a long time, you know that I struggle with being consistent. I’ve tried various programs with little luck of sticking to it long enough to see progress. My biggest problem is structure. If it isn’t written by someone else, I have a hard time knowing how many sets I should do and how much weight I should put on the bar. Should I do 5 sets or 4 sets? More? Less? Where do warm-ups fit in? Should I do 70% or 80%? 85 or 90%? Should I take it under 70% and go for reps? What should I do for accessory work? Etc., etc., etc.

A couple years ago, I was introduced to Wendler’s 5/3/1 program. It’s boasted as a simple, but effective strength gaining protocol and the people who were using it were seeing great improvements. I ended up with a PDF of the book and tucked it into a file on my computer for two years. One day about 6 weeks ago (maybe 2 months now), I bought an iPad and loaded my PDF books onto it so I could read them when I had downtime. I was thoroughly impressed with the simplicity of 5/3/1 and decided to use it as a template for a client of mine. One comment she’s made is that she feels like she was slacking this whole time and now she feels like she’s actually pushing herself. It creates less demand and fatigue on the nervous system which leaves her feeling refreshed after her lift. Something everyone should consider about their own programming – do you finish and feel good while making progress, or are you finishing with a desire to nap, leaving your energy zapped? One of the two will lead to quitting or injury, so pay attention to your body’s cues.

A week or so after I wrote her modified program, I decided I wanted to try the non-modified version on myself. When I was talking with some gym buddies about this program a couple years ago, they sent me an excel spreadsheet laying out a year’s worth of 4-week cycles. Each new cycle adds 5 or 10 pounds, depending on the lift, for steady and consistent progress. The only problem I encountered is this program is all about working at a percentage of your 1-rep max or your calculated 1-rep max using submaximal weight and rep ranges. With school coupled with work, my training took the backseat. Food and sleep (besides homework) became the priority of my free time. I work from ~6-11am or 12 pm Monday-Friday, 8-11am on Saturday, help with online training, had clinic once a week (this quarter is twice a week), school is from 6-9 or 10pm Monday-Thursday (this quarter is Monday-Wednesday), plus seminars I attend over various weekends (I actually have one this Sunday, coincidentally). My lack of training since October meant that I didn’t really have an accurate idea of what my 1-rep max or my calculated 1-rep max would be for any of my lifts. So I guessed.

The weeks are laid out as 5-5-5+ the first week, 3-3-3+ the second week, 5-3-1+ the third week, and a deload week. The + indicates that you should be going for as many reps as possible beyond the prescribed rep range. The nice thing about having all of the percentages laid out in an excel spreadsheet is that my weight, sets, and reps are laid out for me in black in white and all I have to do is warm-up and load the bar. I often use my deload week weight as my warm-up weight, too. Accessory exercises are whatever you want them to be based on your goals. Personally, I prefer mostly pulling movements and hamstring-specific movements. And on days that I don’t have enough time, I just do my main lift and be done until I have more time for accessory work. That could mean later that day, the next day, or a day later in the week, but I don’t stress about it and I am finally being consistent. There’s nothing to think about, really, it’s all done for me. I can utilize my accessory work to keep me from being bored and use whatever set and rep schemes I like. I’ve finished my 5-3-1+ for my deadlift and bench thus far this week and I’ve been feeling good. And strong. Well, not that strong, but stronger than I’ve felt in the last 8 months since school started.

The reason I bought my iPad was to utilize the filming feature to help clients with form. And for pictures to brag about their accomplishments when I remember to take them. I decided to film myself doing my 1+ set for deadlift. I was able to get 5 reps, so I probably guessed pretty accurately (I think I was able to get 6 on bench). I wanted to know what it looked like and wanted the opinion of my eFriend Brad Gatens. He said my hips looked high which brought my shoulders a bit forward in front of the bar which would make it harder to pull back. Dave Tate wants your hips to drop straight down as if you’re trying to set your nuts onto the bar (his words, not mine).

photo

I am going to work on keeping my hips lower so my shoulder are back more during my deload week so I can see how they feel and see if I can maintain that for my next cycle. I also need to work on getting tighter before I pull (I was trying to focus on my breathing and bracing). Here’s the video.

I take a sumo stance because I am 6’3″ and it shortens the range-of-motion a bit. It’s also been helpful in maintaining a neutral spine. I actually feel much better with a conventional stance after using the sumo stance for a while. Filming and critiquing is the way things are done with the online coaching program my boss offers, so it’s nice to be able to utilize this tool for myself.

Just a fun FYI, my client on the modified program did 195# for 13 reps on her 1+ for deadlift. Beastmode. I’ll keep you up-to-date on how things are progressing and I’ll try to remember to film more movements for my own self-critique. We all need a coaches eye, even if it’s just to make sure you’re still moving well.

Jeromie

SMRT Reads – The Video Edition

Class was cancelled tonight, so I decided to throw up a quick post of videos I’ve come across over the last few months. And in exciting news, I got engaged over the weekend. Let’s hope she doesn’t get her eyes checked anytime soon.

2013-05-05_14-20-07_988

For your viewing pleasure.

Jeromie

P.s. “I’m feeling suppler and leoparder already.”

SMRT Reads – Pi Day

Happy Pi Day, everyone!
It’s also another “holiday,” but I’ll just let you click on the link to find out.

Class ended early tonight because it was mostly review for finals next week. Second quarter is almost done which will be the halfway point of the program. Considering I wanted to be licensed yesterday, I’m pretty excited to have another quarter almost completed.

Today’s SMRT Reads are more training oriented. First up we have 6 Kettlebell Exercises You’re NOT doing  But Should Be. I particularly like the last two. I’ve taken a liking to kettlebells over the last 6 months, and I am hoping to attend some certifications in the near future.

Which is a great segue into this:


The next blog post is a Random Thoughts article by Bret Contreras. This is the article that I discovered Sam Giguere’s training videos on YouTube and they’re badass (random thought #10). This is also where I discovered my next post.

Ben Bruno wrote a training 101 article for Livestrong and I’ve recommended it to many people who were looking for some guidance or couldn’t afford training and wanted something more to do than run. I like its simplicity and inclusion of all the important basic elements of a training program: push, pull, hinge, and knee dominant movements.

Lastly, if you’re going to be performing things like push-ups or dips, this is a very helpful tutorial. And Justin is awesome:


Jeromie

5 Most Influential People I’ve Never Met

In the last year-and-a-half, I’ve grown tremendously. Today’s post is a thank you post. There are many people in the fitness industry I pay attention to, but few who’ve actually helped progress the way I train; specifically, the way I cue exercises and what I look for in movement.

I should preface this by saying the biggest influencer of where I’m at now is my mentor, friend, and boss, Jason Seib. I was two quarters away from a bachelor’s degree in physical activity/exercise with no idea how to coach and no idea of what proper body mechanics looked like. I started my internship with Jason winter quarter and learned way more than I could’ve expected. Not only did his passion spew like a faucet, he could see a deviation out of the corner of his eye and was constantly challenging conventional knowledge. If you haven’t already, check out his book for pre-sale on Amazon – it will be released March 5th.

It was my desire to see the body the way Jason sees it that pushed me to search for information from other great coaches. That’s where the internet becomes a great resource. It started out that I wanted to learn more about mobility, mostly because my own mobility needs a lot of work. Then I started to pique an interest in corrective exercise. Along the way, I started to find more and more coaches whose knowledge of the human body blew me away. So here’s the top 5 most influential people I’ve never met.

1. Kelly Starrett.
Kelly, or K-Star, is a physical therapist and gym owner that started MobilityWOD or “mobility workout of the day.” It is a project to offer 365 days of mobility exercises to help people achieve better range-of-motion and offer some self myofascial release for a plethora of movements. I had known about MobilityWOD for over a year before I was reintroduced to it with a greater interest in body mechanics. This interest elevated in the summer of 2011 when I moved back to Oregon from Utah and realized just how poor my mobility was, and even though it’s improved, it’s still not where I’d like it to be. MobilityWOD started it all and is a big influencer on my decision to go to massage school.

2. Dean Somerset.
Dean is one of the few people who will speak and I will be sure to listen. He developed a reputation for himself as a go-to guy for post-rehab clients. The man is very smart, but what I like about him is that he wants his clients to throw around weight. If the corrective exercises are showing improvements, he’ll load up his clients for things like squats and deadlifts. He’s actually in the trenches training clients all the while providing material for his followers. His Post-Rehab Essentials is well worth it; he was able to describe things in ways I hadn’t thought of and it was really refreshing. And his T-Nation articles are legit.

3. Justin Lascek.
Justin operates the blog 70’s Big. I am sure I’ve said this before, but many of the cues I use I learned from his blog. The man is smart and loves to help people get big and strong, but he wants them to do it in a manner that doesn’t make them big and fat. He has some awesome videos on his YouTube channel, as well. And like I said, his cues for movements like the squat, press, and romanian deadlift have taught me how to help my clients get into good positions and have helped me refine my eye to correct any movement errors. He was also the first person to introduce me to Trail Guide to the Body, which is the main text for my massage program.

4. Mike Robertson.
Mike is one of those corrective guys who’s a lot like Dean Somerset. He wants to make sure you’re moving well, but he also isn’t afraid to load you up with a bunch of weight. It’s not often someone develops a reputation for corrective exercise and he can deadlift 485 with bands. Mike presents his knowledge in a clear, concise manner. He usually always gives the foundation for why he approaches movement the way he does before he presents his information. As a coach, your job is to teach. If the clients don’t know the “why”, they may fight you on performing the exercise, or they may become uninterested and stop training with you at some point. I would love to be able to pick Mike’s brains one day.

5. Tony Gentilcore.
Tony may be one of my favorite bloggers to read. He’s very entertaining, but he’s also very smart. He is co-owner of Cressey Performance; a strength and conditioning facility that has gained quite the reputation with baseball players from all levels. Tony also trains the average client who wants to look and feel better. His videos, advice, and writing style keep me coming back and have helped give me ideas on what to do for warm-ups, exercise variety, and exercise cues that help keep things from being information overload. The best part is the laugh you’ll have with every post. For example, in a recent post about giving thanks, his list includes: family, his girlfriend, friends and colleagues, bacon, and his followers.

I’ve been influenced by many more than just 5 people, but these people stand out as the biggest influence in my knowledge as a coach. I can’t thank them enough. I can only hope that I influence someone else as much as they’ve influenced me.

Jeromie

Holding myself accountable

Pretend you’re a mechanic and your car breaks down. Now pretend how awesome it would be to work on your own car after you’ve been working on cars all day. Doesn’t sound very awesome, does it?

After putting my energy into personal training and leading group classes each day, I notice that I end up with little motivation to workout during my free time. Not only that, I’ve yet to find a program that I really like and doesn’t leave me bored after a few weeks. Throw in school, and I found myself nearly two weeks without lifting a weight (besides as a demonstration).

I must admit, I was getting caught up in the corrective side of things so much that I was toning my sessions down over time to adjust for my immobility. I’ve been a student for about 20 years of my life, I rode a bmx bike a lot as a teenager, and I worked at a car dealership for almost 7 years. All of that hip flexion (sitting) is not conducive to great hip mobility. Throw in poor ankle range-of-motion, and you can see why I was taking such a big step back. But I won’t really see much gains in strength by leaving the bar on the rack and doing goblet squats. I needed help.

About the time school started, my gym realized that a vital missing component were female trainers, so two lucky ladies are in the hiring process right now. I’m lucky enough to be in a relationship with one of those ladies, so I reached out to her. I asked her to train me on Tuesday and Thursday at 9:00am every week. I wanted squats and one day and deadlifts on the other. I also wanted her to throw in a conditioning workout of whatever she liked, but I wanted there to be more pull movements than push movements. With internal rotation and protraction at the shoulders being a common issue, and with my already strong pushing capabilities, I became intrigued by something Dean Somerset said in a T-Nation article:

“Some of the best shoulder guys in the business recommend a ratio of 2 pulling movements for every pressing movement, and I’d even go as far as saying that when there’s even a hint of shoulder pain, that ratio should be closer to 3:1 pulling to pressing.”

I also didn’t want my conditioning workouts to be longer than 15 minutes. She accepted, and needless to say, it’s been going very well. I am holding myself accountable with a scheduled workout twice a week, I have a new workout each time, I’m focusing on the lifts that produce the best hormonal response, and I’ve been properly whipped into shape over the last couple weeks.

By being inconsistent, program jumping, and taking a couple weeks off before reaching out for help, I am quite weak compared to what I’m capable of with consistent training. For example, I pulled 320# for 6 on the deadlift not too long ago and now I struggle with 275# for 5. It sucks, and is a big hit to the ego, but that’s why I had to reach out for help. I needed a push and I needed to buck up and lift; mobility is still necessary, but it’s something I can do with my clients after the workouts are over.

One of my recent workouts was to work up to a heavy 3 on squat, followed by max rounds in 15 minutes of 5 power cleans @ 95#, 10 lunges, and 15 double unders. I was able to complete 12 rounds. My cardiovascular endurance isn’t that great, but at least I’m forced to work on it; conditioning really isn’t that bad when you have a relatively decent level of strength, already. I asked my lady to film the workout and she also decided to take some pictures, so here is my evidence that even trainers need to be held accountable.

Jeromie

P.s. I’m wearing Manimal‘s wrist wraps. It helps you feel like bad ass. Just sayin’,

Overtraining

This word has been thrown around a lot lately, and I wanted to share my thoughts. Granted, those thoughts have been shaped by what I’ve learned from other people, but isn’t that why it’s called “education”?

I want you to play out a scenario in your head. Let’s say you decide to work on a farm and your job was to stack hay all day (hey!). Imagine you’ve never done that before; better yet, imagine you’re not in very good shape. What do you see happening? Those first couple of days will make you sore, tired, and make you feel like giving up. After about a week, you start to adjust. After about a month, it’s second nature for you.

This is called adaptation; a process that will happen based on the physical stressors that you expose to your body. Adaptation occurs so you can buck hay on a regular basis without feeling like death. When it comes to training, it really isn’t much different. You lift weights, adapt, and respond by being able to lift more. You’ll hit a certain point where adaptation will slow exponentially, but this is the general gist of how it works.

Does overtraining exist? Yes. It’s just not a black and white issue; there’s lots of gray. There’s overtraining to the point of being catabolic, messing with your central nervous system (CNS), and the “typical” overtraining responses that can be summed up by the American College of Sports Medicine:

Performance

  • Decreased performance (strength, power, muscle endurance, cardiovascular endurance)
  • Decreased training tolerance and increased recovery requirements
  • Decreased motor coordination
  • Increased technical faults

Physiology

  • Altered resting heart rate (HR), blood pressure and respiration patterns
  • Decreased body fat and post-exercise body weight
  • Increased VO2, VE , and HR during submaximal work
  • Decreased lactate response
  • Increased basal metabolic rate
  • Chronic fatigue
  • Sleep and eating disorders
  • Menstrual disruptions
  • Headaches, gastrointestinal distress
  • Muscle soreness and damage
  • Joint aches and pains

Psychological

  • Depression and apathy
  • Decreased self-esteem
  • Decreased ability to concentrate
  • Decreased self-efficacy

Immunological

  • Increased occurrence of illness
  • Decreased rate of healing
  • Impaired immune function (neutrophils, lymphocytes, mitogen responses, eosinophils)

Biochemical

  • Hypothalamic dysfunction
  • Increased serum cortisol and SHBG
  • Decreased serum total and free testosterone, testosterone/cortisol ratio
  • Decreased muscle glycogen
  • Decreased serum hemoglobin, iron, and ferritin

Well, it’s not the lightest of lists. The thing with overtraining is that most of the research is done with endurance athletes. The implications for weight training are less understood. From a physiological adaptation standpoint, though, it would seem overtraining could be viewed as being anabolic if you’re trying to build muscle.

When I think of overtraining, and this won’t make me any friends, but I think of Crossfit and running. When I think of overtraining and resistance training, I think of the biggest and strongest people roaming Earth. Granted, there are planned periods of recovery in every good lifters program, but that’s just smart training.

In my opinion, overtraining is just a form of under-recovery; specifically, under-eating. Read that again. I think most overtraining cases are just people who aren’t fueling their performance. What if you threw life stress and poor sleeping habits into under-eating? I’d say you’re setting yourself up for greater risk of showing symptoms of overtraining. Specifically, lack of motivation, digestive issues, thyroid and adrenal problems, and impaired immune function.

But I also think those symptoms wouldn’t be nearly as prevalent among people who primarily lift weights.

I will caution that people need to be aware of CNS recovery and overuse injuries from repetitive movement. But I also think we need to mention overtraining more for those who’re trying to condition too much without recovering well enough, and less for those who want to do chin-ups every session.

Dr. Layne Norton filmed a video discussing this very subject. And he makes some valid points. Many of them similar to the ones I address, because his video was a big lightbulb moment for me.

Jeromie