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Thursday, February 26, 2009

“Spidermen”

Anyone who has ever trained at PTS knows what Spidermen are. They are a staple of our Dynamic Warmup and are a GREAT bang for your buck stretch/mobility drill. Simply go down into the top position of a pushup. From here, bring your right foot waaaay outside of your right hand, attempting to bring the foot as far forward as possible. Smoothly return the foot back to the original position, and repeat the movement with the left side. Repeat for 5-8 reps on each side, throw in some jumping jacks, lunges, lateral lunges, squats, and trunk twists and you have yourself a VERY effective warmup!

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Sunday, February 22, 2009

The Power of The Pack

 

The Power of The Pack: Your Guide to Survival
By Matt Phelps
 
 
Introduction
 
When I first started seriously strength training as a sophomore in college, I did so because everyone else on my dorm floor went down together at 4pm, sort of an unofficial barbell club. We used terrible training splits, way too much volume, and our post workout nutrition was, as it is for many college students, um….not ideal. But you know what we did have? Intensity. Consistency. Progression. Every rep, on every set, it was a competitive atmosphere, where you were always trying to GET BETTER. And the gains were amazing. I thoroughly believe that those extra reps, that extra 5 pounds on the bar, going down to the gym when other distractions may surface…THOSE are the factors that determine whether or not you will reach your goals. By working out and “attacking” training in a competitive group, you will create what I believe to be THE most powerful stimulator of size and strength: training environment. Nutrition and a great program are important, no doubt, but as people who LOVE to train, I am sure you already know that. I want to throw something new your way, something different to "chew" on. So come and check out how I have come to the conclusion that in the “training kingdom,” training environment, created by working out as part of an intense group, is at the top of the food chain.
 
The Weak Link
 
Last year’s hit film 300 was in many ways a movie that depicted what our "training culture" is all about. The Spartans were in the minority; a group of fit, strong individuals opposing a much larger, vast society of weaker, malicious people. While the film ultimately lead to Google searches like “300 Workout” and “Spartan Training” provided by scores of 18-22 year old boys desperately trying to uncover the holy grail of training that every actor in the film “found”(and here I was thinking it was the airbrush!), there were several subtle lessons that could be found that I found rather applicable to the strength training community. Although I do not deem it possible that anyone could have possibly missed this movie, I will briefly summarize one scene which provides such a lesson.
 
Midway through the film, the Spartans have strategically locked themselves into a battle position to wield off the invading Persians. The night before a major battle, Ephialtes, a 4 foot tall deformed Spartan who had sneakily followed the army to the battle field, begs King Leonidas, leader of the Spartan force, to accept him into the army. After watching a fairly decent spear thrust, Leonidas asks Ephialtes to lift his shield as high as he can. Struggling mightily, Ephialtes struggles to raise the mighty shield to Leonidas’ hip. At this point Leonidas denies Ephialtes’ request, saying that in the Spartan Army formation, the phalanx, you had to protect the man to your left and right from thigh to chest. While this denial ultimately lead to Ephialtes betrayal, and Spartan defeat, I could not help but ponder how relevant this was to our strength training circle.
 
Don’t let this guy hold you back.
 
Where do you train? Gold’s? Planet Fitness? Look around you, and you will see Ephialtes reading a book on the Stairmaster, noisily slurping a 7-11 Coke (yes, I have seen that). Oh no wait, there he is over there, exclusively performing the infamous ”bench press-dumbbell curl” superset. No, no, I’m sorry, there he is, over on the Nautilus line, dutifully performing leg extension after leg extension, ad nauseum. Do you see what I am getting at? Right now, Ephialtes is to your left in this battle that you are waging to convince your body to change. And right now, he is really holding you back.
 
To truly amp up your workouts, you need a change, and you need it now! But where can you find an environment that will help induce gains in the weight room that will make you feel like a beginner all over again? Look no farther than the wild.
 
Into the Wild
 
The Wild. To solve all of your strength training woes, look no further than the ocean, the jungle, and the woods. Out there, it is well documented that many animals hunt as a pack to survive. Lions, hyenas, cheetahs, wolves, etc…it is no coincidence that these animals are at or near the top of the food chain; they work together to grow stronger and survive. So what the hell does that have to do with strength training? Everything.
 
You simply cannot survive on your own. I was watching a pretty cool show on the Animal Planet channel (stop laughing, I know you watch it too) about this British guy, Shaun Ellis, that lives with a pack of wolves. While Shaun’s research is quite interesting, and a tad unusual, I found myself chuckling at how these wolves are just like those of us who go to the gym everyday. Those wolves NEED each other in order to bring down prey, boost each other’s morale, and to survive.  Sure, each wolf has his own personality, strengths, and weaknesses, but each wolf plays a role, and each role contributes to the overall well being of the pack. Not one of those wolves would be as content or healthy if they tried to go at it alone, and I think that as serious lifters, there is a lot we can take from that.
 
Working out by yourself can be done, but it is going to be that much harder for you to “survive.” Survival may mean fat loss…muscle gain…a bigger bench press…whatever survival may be for you, if you have been going at it alone, try and find a different training environment where you have a support structure, where you are held ACCOUNTABLE for missing a workout, or not pushing it as hard as you could on every set.
 
If you want to achieve success, you need to be a part of a pack!
 
Create that Environment
 
Now that you know the importance of a great training environment
I am fortunate that I own my own gym, and have a few really great training partners that push me to get better each and every time I train. You don’t need your own gym to get a great workout, but you do need a great place to train, and some great training partners to workout with. Here are some tips to help find, or even create the environment you are looking for.
 
● Find a small, warehouse style gym to train in. When you are low on space, that tight, packed in feeling really holds you accountable on every set that you do because all eyes are on you. Often times the strongest bonds are forged in these types of settings.
 
● Only join the gym if they allow chalk. If they don’t, then this is not the place for you. You need a gym with character, with heart. Chalk implies that heavy things are being lifted. Heavy things get you jacked.
 
● Go back to the basics. Personally, I hate it when people totally discard training modalities, saying things like “machines suck” or “split routines are the only way to train” but I do think that lifting in a free weight dominant gym is a quicker way to reach your goals. While machines do allow for a very concentrated emphasis on a muscle group, they certainly are not nearly as efficient as free weights are. I also think that machines hide a lot of imbalances and structural problems (i.e. shoulder stability, core strength, imbalances between limb strengths, etc.). My advice is stick to basic rows, squats, deadlifts, and presses, and then use machines for “finishers” if you like. This is sure to give you the most “bang for your buck.” Also, when is the last time you got an adrenaline rush watching someone leg press 700 pounds? Personally, watching guys hit their goals in a Bench or Box Squat is far more fulfilling.
 
● Express yourself. Proud of someone? Let him know! Mad that you missed your lift? Don’t hold it in. I love it when my guys show emotion when they train and get INTO our training sessions because it means that they give a crap. And when they give a crap, other people start giving a crap, and when that happens we have an electric atmosphere.
 
● Try turning your basement or garage into a gym. All you need is a nice half rack, a bench, and some dumbbells to start with. Sure, this is a chunk of change, but if you have a group to train with, perhaps everyone can pitch. If you are able to buy new equipment, I recommend EliteFTS or Dynabody, both companies produce an outstanding product. If this is out of your budget, scour Craig’s List or E-Bay, used equipment is all over both. Think of all the money you will save from not belonging to an expensive, cheesy gym that doesn’t give you results!
 
● Crank it up! Whatever pumps you up, throw it on your stereo and get after it! We often make mixes on ipods and then plug them into our stereo with an auxiliary cable. I love an old school CD mix as well…it requires a lot of thought and is always sure to please.
 
● Recruit your friends. This is the most important piece of the puzzle, as your “pack” will help you survive and thrive, attain your goals, and hold you accountable. Think about the keys to seeing gains: consistency, intensity, and progression. Training with a motivated group will certainly enhance all 3.
 
So there you have it. Now stop reading this, go get some chalk, round up your friends, formulate a plan, and get jacked.

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Friday, February 20, 2009

Training Volume

All too often I see wasted sets on warmups, and it is all so unecessary. Let's take an Incline Dumbbell Bench Press for example. How many times do you see the "4 sets of 10" approach, where someone does 10 reps with the 60's, 70's, 80's, and finally the 90's. My question is, WHY all the volume leading up to that set of 10 with the 90 pound dumbbells? Why not simply perform a set of 5 with the 60's, a set of 5 with the 75's, and get after it! You may surprise yourself and end up getting more reps than you ever have with the 90's, simply by making this one alteration. Furthermore, you really only need to warmup a muscle group ONCE per workout. If you just came off of the Bench press, why would you need to warmup to do some Feet Elevated Pushups? Just go right into it, and make the most out of the sets that matter. If you train properly, you should only really need to do 2-3 "working" sets in this fashion anyways. For beginning lifters, I understand a light "feel" set or two may be necessary to get your motor patterns down, but advanced lifters who are familiar with the movement shouldn't really need these sets. Save your volume for the "real" muscle building sets in a workout, and cut down on those warmup reps, they will save you some gas in the tank for the big sets!

In strength,

Matt

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Thursday, February 19, 2009

The Jacked Up Diet

Since I train a lot of high school and college athletes looking to gain size, inevitably I end up addressing nutrition, an ESSENTIAL component of gaining muscle. I figured I would post this for all to see, rather than replying to many different e-mails.

Unless you are an absolute freak, then you better pay attention! I have a "real world" approach to gaining size that does not ask 16 year olds to walk around with tupperware containers full of chicken and rice all day!

RULE #1: To gain size, you need calories. Plain and simple. Now, the source of those calories is important, but if you are not eating enough, then you will not grow.

RULE #2: You need to eat a lot of Protein. Try and get AT LEAST 1-1.5g/lb of bodyweight daily. Try and get as much protein as you can from natural sources (meat, eggs, nuts, etc) but definitely use a quality whey protein product to SUPPLEMENT (note I said "supplement" not replace) the quality proteins you are ingesting.

RULE #3: You need CARBS! GASP, the "C" word! I have news for you folks: Carbs provide much needed energy so that we can get stronger, lift heavier weights, and recover faster from workout to workout! By eliminating them, or drastically reducing them, your gains will be non existent. Eating carbs will help spare protein for its true purpose: building muscle, so eat your carbs! Am I saying go your local bakery and start scarfing down everything in sight? Not at all, but by including properly timed carbs in your diet your gains will be far superior than without them.

RULE #4: Eat a MEAL every 2-3 hours. A "Meal" has a protein source, and a carb source. If you are an endomorph (gain bodyfat easily) then stay away from carbs during dinner, and keep the meal "lean and green."

RULE #5: Not gaining? Double your carbs at your first 3 meals of the day. Also, include an additional protein feeding before bed.

RULE #6: Cheat 4X/week. Go ahead, indulge yourself to something not on this list 4X/week, it will help you stay on track, and will even help "zig zag" your calories a bit. If you are super lean, then go ahead and cheat up to 7X/week, but make sure the inches are NOT adding up around your navel! Let's face it, those with a super fast metabolism will almost certainly need to cheat to get the calories we need....yes, I hate these people as much as you do!

RULE #7: SLEEP! I know this is not DIET related, but sleep is sooooo important for size gains, get AT LEAST 8 total hours.

RULE #8: Incorporate a quality creatine product. Creatine will help you last longer on your muscle building strength training sets, which will give you more reps on your sets, and  increased strength. More reps+increased strength=more size!

So there you have it, simple, effective, and time tested. Eat as many fruits and veggies as you want, and use condiments MODERATELY!

MEAL PLAN: EAT A PORTION OF PROTEIN & PORTION OF CARBS FOR EACH MEAL (Adjust serving portions to bodysize)

Proteins Carbs
Eggs Oatmeal
Protein Powder Whole Wheat Bread
Natural Peanut Butter Whole Wheat Pasta
Nuts Bananas
Chicken Raisins
Lean Beef Boboli Pizza Shell
Fish Wheat Tortilla Shell
Tuna Fish Brown Rice
Muscle Milk Gatorade (Post Workout Only) 
Low Fat Cheese  
Turkey Pepperoni  

 

 SAMPLE DIET FOR A 175lb MALE TRYING TO GAIN WEIGHT:

Breakfast: Oatmeal, Splenda (for taste) with Sliced Strawberries, 3 Eggs, Water

Mid Morning Snack: Muscle Milk, Banana

Lunch # 1: 1 Peanut Butter Sandwich on Whole Wheat, 1 Apple

Lunch # 2:  1 Tuna Fish Sanwich with Lite Mayo, Lettuce, Tomato on Whole Wheat, 1 Orange

Post Workout: 1 20 oz Gatorade, 1 Scoop Whey Protein

Snack: 1 Banana, Handful of Nuts

Dinner: 2 Grilled Chicken Breasts, Whole Wheat Pasta, Moderate amount of Sauce, Side Salad with Oil and Vinegar

Pre Bed: 1 Scoop of Chocolate Whey Protein

If you aren't gaining weight, add some carbs to your first 3 meals, and add some protein to your pre-bed snack! Do this 7 Days a week and you WILL gain lean muscle tissue! Remember, this is a meal plan for a smaller individual, if you are larger you need to UP those serving sizes!

Train hard, eat well, and get after it!

 

Matt

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Tuesday, February 17, 2009

Bull Strength

Matt,

No matter what I do, I just can't seem to get strong or put on weight. I am starting to get a little frustrated, I have been performing a high volume routine I got out of a bodybuilding magazine, I know it probably isn't the best, but I just don't seem to make any progress. What should I do differently?

-Sam, Erie, PA

Hi Sam,

Well, your first mistake is following a routine from a bodybuilding magazine! Those guys are nothing more than juiced up machines, and if you are not on the bevy of drugs that they are on, you will not be able to make progress on those routines. I have found that a progressive approach works best for the natural bodybuilder/athlete/strength athlete, in which 2 upper body days are performed each week, along with 2 lower body days.

It turns out that you wrote this e-mail just in time! My colleague Joe Hashey, of Synergy Athletics in Binghamton, NY, just wrote an EXCELLENT e-book, Bull Strength. In this book, Joe unveils many cutting edge secrets about how to make the gains that have eluded you for so long, and why you need to change the way you train! Ever wonder why masons, construction workers, distributors, and moving men possess freakish levels of strength, while millions of Americans toil away hopelessly at a commercial gym?Joe will tell you why, and bring you the best of both worlds; typical exercises performed in a gym, with alternative, fun exercises to get you STRONG. Joe incorporates bricks, logs, tires, kegs....you name it! Joe's philosophy is old school with a dash of modern science, and that is what makes his program so effective.

In his e-book, Joe puts you on a template, and after reading the entire manual in one sitting, I can assure you that you WILL get "Bull Strong" on this program.

Sam, I highly encourage you check it out at www.bullstrength.com, and order your copy today. The price of the e-book is pennies compared to the gains you will make for years to come. This book will truly change the way you train!

 

 

 In Strength,

Matt

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