Archive for exercise programs, fitness-related injuries
Understanding Your Shoulder Pain
The shoulder is probably the most misunderstood joint in the body, especially among those who don’t have a good foundation in human movement – which, unfortunately, includes the majority of people who work out. This, coupled with its inherently mobile/unstable nature, also makes the shoulder the most commonly injured joint in the body – which is why you see so many people in the gym doing stuff like this:
Q&A: Hip Bridge: Push or Pull?
In the midst of a project related to the curriculum at FPTI, a healthy debate arose last week amongst my colleagues: What determines whether a lower-body exercise is termed a “push” or a “pull?”
With the upper body, it’s pretty clear: A push is a vertical or horizontal movement that involves moving a load AWAY from the body (either overhead or to the front, respectively), whereas a pull is a vertical or horizontal movement that involves bringing a load TOWARD the body (either from overhead or from the front, respectively). Here are some examples:
No-Nonsense, No “Cardio” Conditioning Workout
Think you need to run to get in a good conditioning workout? Think again.
Here’s FocusNYC trainer Alex demonstrating three great joint-friendly tools we use to improve conditioning in place of traditional “cardio.” They’re more fun and, frankly, far more effective. And as you’ll find out, they also have other benefits. What we’re trying to say is that if there were fitness awards, they’d be Golden Globe winners. Do these three exercises in a row, and we guarantee you’ll be gassed.
1. SLEDS
Effective Exercises: Ab Wheel Rollouts
The other day a client of mine made an interesting comment when I brought out the ab wheel. He looked at me and said, “I’m surprised you actually use something from an infomercial.”
Program Design Made Simple
One of the main (and most important) aspects of exercise that many trainers and fitness enthusiasts alike seem to struggle with is program design. After all, there are about a million ways to do things, and different goals will dictate different training methods. But whether you want to run the New York City Marathon or just be ready for whatever life throws your way, there are certain underlying principles that, when followed, result in a complete, safe and effective exercise program.
To learn what they are, check out this short program design webinar from Eric Cressey:
And this one too:
More Support For Circuit Training
Circuit training is typically touted as a time-efficient way to improve body composition and general fitness. But because its use of short rest intervals usually requires lighter loading, circuit training has never really been viewed as an optimal way to increase strength – until now.
Effective Exercises: Trap Bar Deadlift
Labor Day Weekend marks the unofficial end of summer. After Monday, all the NARPS (“non-athletic regular people,” according to Columbia’s varsity sports teams) will be back in the gym taking up space, er… I mean equipment! Fortunately, there’s one piece of equipment I know will always be available: The trap bar.
The Super Hero Workout: Train Like Captain America
It’s a bird…It’s a plane…It’s the Amazing Spider-man!
Okay, not really… But it is a program fit for super heroes, and one of its creators did wear a Spider-man costume once in One Life to Live!
I was fortunate enough to meet Matt McGorry way back before he developed super powers, so when he and his crime-fighting co-author John Romaniello recently released the Super Hero Workout, Matt was nice enough to send it my way.
John’s already made a pretty good name for himself in the physique and fat-loss worlds, and Matt is quickly climbing the ranks. Aside from being a super hero himself and August’s “Trainer of the Month” for Men’s Fitness, he’s trained the likes of some other super heroes as well.
Matt currently trains at one of the nation’s top gyms (Peak Performance) and has previously worked with athletes at the renowned Cressey Performance. I’ve also personally seen him make the switch from record-holding power lifter to bodybuilder almost overnight – so he’s got pretty much all the facets of fitness covered. Additionally, he’s a regular contributor to quality publications like Men’s Health and EliteFTS.com, so you can trust he knows his stuff when it comes to writing effective programs.
When Matt and John team up, they’re not only great at creating fitness products, they’re also incredibly entertaining. I’m not exactly a super hero comic book nerd like they are, but I had a blast reading through their manuals.
The Super Hero Workout itself is equally enjoyable. Granted, I’m only two workouts in at this point; but looking ahead at some of the techniques they use and the short cycles of training modes, I think it’s safe to say I won’t be bored for the next 12 weeks. And after spending the majority of the summer training outdoors whenever possible, it’s good to be back in the gym lifting heavy things in Phase One – which brings us to the breakdown (here’s where the fun comes in).
Each phase of the Super Hero Workout has a different focus inspired by a specific super hero. In Phase One, the focus is on building strength and power like Captain America or Thor. You train three times per week, alternating back and forth for three weeks between four separate workouts: Two that are strength-based and utilize core lifts with a slow eccentric phase and explosive concentric phase, and two that use complexes. It had been a while since I’d done those…so workout two took some extra motivation (or, as Matt and John would say, dedication).
Phase Two is based on Batman and is all about performance. You again train only three times per week, and this phase lasts just two short weeks. But here’s the catch: It’s MUCH more intense, so they may not seem so short… I’ll let you know. You rotate through five different circuit-based workouts using a technique known as density training. Basically, the goal is just to complete more work in the same amount of time (in this case, 25 minutes) with each subsequent session – which is great for those with a competitive edge.
Phase Three is geared toward achieving Hulk status with a four-day bodypart split, but females who’d rather not (and really can’t) put on pounds of muscle have the option of completing a different four-week program aimed at fat-loss and metabolic conditioning. For the guys, these four weeks of training might be traditional bodybuilding-style, but the exercises definitely aren’t. You’ll still be able to function like a super hero because you won’t be sitting on any machines. Instead, you get to use cool stuff like Val Slides and Fat Gripz.
You can probably guess who inspired (Fantastic) Phase Four, where all the previously developed qualities are harnessed together in a three-week culmination of greatness. Over the final three weeks, you’ll complete one circuit-based fat-loss workout, one density-based muscle-building workout (or a female-friendly workout of choice), one strength-based circuit workout (Sounds counterintuitive, I know; but Matt and John use a unique technique that makes sense: Rather than specifying a number of sets, you only have to focus on a total number of quality reps to produce neurological adaptations. I think this might turn out to be my favorite workout…), and one pretty intense circuit-based conditioning workout in a three-day-per-week rotation.
Also included are training log sheets, videos of Matt and John demonstrating correct execution of the exercises, and a Supplement Guide. (It’s nothing crazy; just five supplements that have continually shown to be safe and effective. But I promised not to give too much away, so you’ll have to buy the program to see what they are and which companies make the best products – sorry.)
One of the best things about the Super Hero Workout is that Matt and John don’t just leave you hanging at the end of the 12 weeks. They include ways to cycle through the phases again to further develop whatever particular super-hero quality you may still wish to enhance. And here’s a little known SECRET: If you pick up the HyperDrive Pack, you get an additional TRX phase to use for the following four weeks or in place of any of the workouts on the program should you happen to travel and can’t get to the gym.
The HyperDrive Pack also contains a guide to nutrition, which is a key component to any good program and one that many products unfortunately leave out. You know the saying: “You can’t out-train a bad diet.” This one utilizes a strategy that John has had a lot of success with and talks frequently about: Intermittent fasting. (Again, I don’t want to give too much away – so let’s just say it’s easy and has shown effective in research and practice for producing both body composition and health benefits. And if nothing else, the shock to your system is bound to produce results if you haven’t done it before.) Carb-cycling around your workouts is also recommended during this program, and something you should probably be doing anyway.
Plus, John and Matt make it easy by laying out sample feeding schedules for you. There are separate ones for morning and evening workouts, as well as workout versus non-workout days, because when you eat (and don’t eat) is really the key. (What you eat is also laid out in an “Acceptable Foods” list. Don’t worry: It’s not that restrictive. Bread and dairy are both on the list, and that’s proof in the pudding – which, however, is unfortunately NOT on the list. You don’t have to eat only “acceptable” foods, you just won’t get your cape if you don’t. Just kidding.)
These super guys even take things a step further and include a separate nutrition calculator for each phase. Just type in your weight and bodyfat percentage, and you get your calorie and macronutrients rationed out for the day in accordance with your training and meal times.
But in addition to entertaining manuals, fun and effective training styles, and some much-needed extra emphasis on nutrition, there’s one more thing Matt and John include in the Super Hero Workout that alone is worth more than the $47 they charge, and that’s EDUCATION. Rather than just laying out a program, they take the time to explain the hows and whys of their training, nutrition and supplement strategies, not overlooking the fact that a majority of people out there don’t even have a basic understanding of how the three major macronutrients – proteins, fats and carbs – work in the body and in conjunction with exercise. In effect, they give you the tools you need to succeed beyond the time frame of their program, and you simply can’t put a price on that.
One thing I would have liked to see included is a good mobility-based warm-up and/or recovery strategies to prepare for the intense workouts and ensure tissue stays healthy for the duration of the program (even super heroes have back-up, after all). But a little bird told me there may be a Super Hero Sequel in the works, so we’ll have to see what Matt and John have in store next…
If you’d prefer to perform and look like Chris Evans or Ryan Reynolds now, however, pick up the Super Hero Workout HERE.
The Number One Reason You Aren’t Getting Results
First off, I want to extend deep condolences to the family and friends of all the victims in this weekend’s horrific massacre in Norway.
What happened can only be described as a tragedy, and you’ll all be kept in our hearts and prayers during this difficult time.
And not that this compares in any way, shape or form but, as I’ve mentioned before, it’s also a tragedy that Kim Kardashian and so many others still buy into the idea of “toning” shoes like Skechers Shape-Ups while evidence abounds to refute their efficacy. But while research has always supported their ineffectiveness, this recent NY Times article highlights findings that suggest it may not be so much due to design as to the fact that the body just adapts incredibly quickly. This is true in all facets of fitness, and the number one reason most people don’t get results.
The Best Fat Loss Program?
Diet and hormones aside, it’s hard to argue that your ability to lose fat is ultimately determined by your body’s state of energy balance – and your exercise program must therefore be tailored to elicit the greatest amount of energy expenditure possible. The million dollar question is, What’s the best way to do this?
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