TRAINING AND FITNESS

Ah, good old squats. You’ve just got to love them. Nothing like sucking wind after a set of heavy ass to the ground squats. But I’m going to come straight out with it and I’m probably not the first one to say it.

SQUATTING ISN’T FOR EVERYONE!!! (Especially back squats).

Gasp!!! He didn’t just say that. Heaven forbid, that’s blasphemy, he’s committed the greatest sin known to man and must be punished……

Hold your horses. Before you go jumping the gun, read the rest of this post to get the full low down.

Rather than this simply being a “why you shouldn’t vs why you should post.” As we are all well aware, life seldom ever works like that.

Everybody has an opinion when it come’s to squatting. It’s a highly debated, highly controversial subject in the fitness community. Just visit any bodybuilding forum or fitness site and you’ll no doubt find statements such as.

“Shut up and squat”

“If you don’t squat, you’re a pussy.”

“Squats are one the greatest exercises in existence.”

Now my personal take on squats is this. In all honesty, I do squat because I have no issues, injuries or impairments that prevent me from performing a full squat.

Plus, I’m still working on bringing up the size and strength of my legs and squatting does help accomplish that, when done properly.

What’s not to love about them, done correctly they are a great overall mass leg builder and strengthener. (They also help develop your lung capacity).

Note: I’m not going to get into the proper technique of a squat here, because that’s not the focus of this article. You can just run a Google search if you’re curious.

However, some people just aren’t designed for heavy, ass to the ground squatting. Now I’ll say this, the parallel squat is not an effective replacement for the full back or front squat.

If you can’t do a proper butt to the floor back or front squat and you must do the parallel or half squat, try to limit it. Most of the common squatting injuries come from the parallel squat than any other variation.  (Always attempt a full squat, only do I ever recommend half or partial rep squats for those occasions when using really heavy weight).

Some people have knee (patella joint issues) and lower back injuries that just make squatting downright painful. Screw what others think, if you’re joints feel like hell when you perform squats, avoid them.

Bear in mind, there’s a clear distinction between a little soreness and crushing pain. (You don’t have to justify anything to anyone else, you train for yourself).

If you’re in this category, pick another exercise to work your legs that doesn’t bother your knees. (It doesn’t matter if it makes you look like a wimp. You’re training for yourself remember. Sacrificing your knees for validation from someone else is moronic).

If squatting is completely out of the equation, you can still get in some decent leg training with moves like the leg press and single leg RDL’s. If you can perform front squats and/or hack squats do them. Usually it’s the back squat that tends to give people problems.

There are also those individuals who have poor hip flexibility and until you open your hips up, you won’t get the full benefits of the squat and will probably do more harm than good, trying to squat with a loaded bar across your back.

If you’re in this bracket, I would focus on the bodyweight squat variation, trying to get my butt to touch the ground, to help learn the movement pattern and get the hips used to the full range of motion.

You’d also benefit greatly from stretching exercises designed to improve hip flexibility such as butterflies or hip flutters and side-to-side stretches, some of which are covered in WARRIOR 101.

If you still want to work your legs with weight I’d stick with a few sets of the leg press if I were you, until my hip flexibility had improved enough so that I could squat deeply and properly.

Avoid doing the half squat if you can, especially if you want to improve your hip flexibility to point of being able to do the full variation. It’ll only limit your range of motion and help stiffen your hips further. (Not what you had in mind, right?)

Don’t just take my word for it. I asked Chad Howse for his opinion on where he thought most people went wrong with squatting:

“Where most people find difficulty with squatting is the depth, they find it hard to go ass to grass and most don’t understand the cause – tight hips. Using weight lifting shoes with a heel or putting a two and a half pound plate under the heel can make a wonder of difference for depth in your squat, just make sure you continue working on hip flexibility in the meantime.”  CHAD HOWSE 

If you’ve built up your legs to a size and strength level you’re content with and only seek to maintain said level, you really don’t have to squat that often. I know a guy who has some pretty decent sized legs. Nowadays, he only squats 1-2 times a month, just to maintain strength and size.

He built them up over the years while progressing his squat up to 330lbs for about 10 reps. Not bad, considering the fact that he wasn’t really focused on getting incredibly strong in the squat. He also used to sprint up hills a lot.

If you’re in that category, I’d even go as far as saying that if you were never to attempt a squat again, you could still maintain that size to some degree. Stick with some walking and sprinting and you’d do fine.

Here’s what Greg O’Gallagher of Kinobody.com had to say about squats.

“A strong focus on squats inevitably leads to over bulked thighs and glutes. This leads to chaffing thighs and a limited wardrobe. As well, the sweep associated with big legs is a feminine looking trait. Men should desire the legs of a gymnast or martial artist who needs to be fast and powerful but still light and nimble. 

When you keep your legs balanced and athletic, your upperbody will not only look more impressive, but you will experience better strength gains on your upperbody lifts. This is because intense, high volume leg training is very neurally demanding and will interfere with maximum performance for upperbody sessions.” Greg O’Gallagher 

That’s my two cents on squats. The debate rests with you. I’d love to hear your thoughts on this topic.

What’s your stance on squatting?

Agree or disagree?

In any case leave your comments bellow and add to the discussion.

By the way: If you’re looking for a full program to develop strength, and get lean, mean physique like a warrior pick up a copy of Warrior 101. It’s a fully detailed mapped out 3 phase program that also covers everything from exercises to nutrition, supplements, recovery and much more.

Also I’d like to announce the “WARRIOR 6 MONTH CHALLENGE”

Take the challenge and see if you can’t improve your physique, health and well being within 6 short months when you follow everything laid out in WARRIOR 101. Your health and vibrancy is worth it. Any further questions, contact me here.

GRIT AND TENACITY 

It’s a question raised often. How often should you train in a given week? The honest truth is that there is no solid, definitive be all and end all answer that will satisfy all tastes. We’re all individuals at the end of the day, each with different requirements and goals.

Simply put, there’s too many damn variables/options available to group everybody together under one category. Some train 3 days, 4 days, 6 days, hence the large number of different programs that cater to that.

It all comes down to the individual. It really depends on how your body feels and responds your training frequency. By no means am I saying that an individual that trains 3 times a week trains less intensely and effectively than someone training 6 times a week. (And vice versa).

I personally prefer training with weights 3-4 times in a given week. However, I also engage in other physical activities outside of those “training days.” including sprinting, practicing martial arts, heavy bag work, stretching, yoga and calisthenics. (A rest day to me is simply a day where I don’t meditate with iron).

I view these activities as more of an outlet. Leisurely activities that I like to participate in and find joy doing. In fact I’m pretty much involved in some form of physical activity/training every day of the week.

Call them “rest days” or “active recovery days.” Whatever you like, it really doesn’t matter.

I’ve gotten to the point where I don’t seek to train merely for aesthetics. I train to be more athletic and to prevent injuries. Above all I train to make myself a better, more resilient and disciplined individual.

THE POINT IS I LIKE BEING ACTIVE!!

Don’t get me wrong!! If I feel I need additional “rest days” with little to no activity I take them. Only when the need arises. I always listen to my body.

Truthfully, it doesn’t really matter how many days you train, as long as you’re enjoying it, you feel great, it doesn’t eat into your recovery and recuperation capabilities, but most of all, you’re getting the desired results. 

Overtraining is not something I’m overly concerned with, because I’ve never really felt or been over trained. (At least in my mind).

I don’t rely on anybody to tell me how my body feels and responds to the loads I place on it. I know my own body and that’s the key thing.

You’ve got to consciously, understand your body and the signals it sends you. Get in tune with yourself.

In this day and age we rely too much on others to tell us what’s good for our bodies. There’s so much conflicting information out there that people are bombarded with.

Nobody can tell you how your body will respond to a particular frequency of training. You alone have to judge that for yourself.

Remember, no one on the face of this planet knows your body better than you.

People may look at what I do and say, yep definitely overtraining. I don’t give a damn though. I train according to how I feel and that’s good enough for me.

Train insane and enjoy the ride.

IRON AND SUBSTANCE

Bodyweight training has become increasingly popular nowadays and with good reason. While weight/resistance training is fantastic, there’s a certain bodily strength and development that you can only get from bodyweight or calisthenics training.

Take a look at gymnasts, some of the strongest athletes the world has to offer, and virtually all that strength has in some way been developed through bodyweight training. (Of course in its very advanced stages).

Don’t get me wrong. I love weight training as much as any one else, but recently I’ve been incorporating more bodyweight exercises into my training and I love the freedom and feeling.

In fact, before I actually got into weight training I used to do numerous bodyweight/free hand exercises. Pretty much the first six months of training that’s all I did. It was a precursor to the iron that was to follow.

If you actually break it down, bodyweight is a form of weight training. The ‘weight’ part of the word is the giveaway.

As of recently I’ve added various forms of pushups, pull-ups/chins and dips, both weighted and regular to my routine. Not forgetting pistol squats, L-sits, inverted rows and handstand pushups etc.

I’m slowly working up to higher progressions and it’s a real pain. (Figuratively and literally speaking).

Truth is, bodyweight training requires, more focus, intensity, discipline and patience than pumping iron. (Yep, you read that correctly).  You see it isn’t easy trying to progress to a higher, more advanced variation of an exercise. It’s easier to do with weights than with your own body.

Want to get progress on a bench press, just add on another plate each side and get to it. (Not to downplay how hard you still have to train). With bodyweight it’s not that simple.

To get to the next progression, you’ve got to physically train your body to prepare it for the next level. It takes time. In many cases you have to practice the move over and over to finally be able to do it. It requires a lot of patience, something many people just don’t have.

If you can endure it though, it’s worth it. You’ll develop body strength, coordination and balance that you won’t otherwise get from lifting. Not to mention you’ll get some attention. (Always a nice side benefit).To top it of it’s also a great way to give your joints a break from heavy lifting.

Now, you’ll find certain individuals that think you can’t build muscle with bodyweight training. To all those people, I say, think again!!!

Of course doing endless basic pushups, pull-ups and dips will only get you so far, so they are partly correct. Sticking to the same basic bodyweight exercises constantly will eventually lead to result stagnation. That’s where advanced bodyweight training and progressions come into play.

Instead of doing a regular pushup, move your hands further away from your body and see how damn hard the exercise gets. If you find regular pull-ups a breeze, slap some weight plates around your waist, do some plyometric variations or work your way to a perfect form muscle up.

With bodyweight training you’ve got to continue to push the boundaries. Never get stuck in a rut. You have to get a little creative.

Just as there are those who knock bodyweight training, there are those who exclusively train with their bodyweight and knock all forms of extra resistance. (Weight training/bodybuilding etc).

Human beings are quite funny that way. They seem to feel that they have to choose one form of training over another. If you can get benefits from both and have access to both, why not do both? (Injuries/time commitment issues aside).

Ultimately it all comes down to preferences and personal choice. But never knock something till you’ve tried it.

Here’s a quick circuit I like to do from time to time.

Chest/Triceps/abs (perform 2-3 circuits)

10 regular pushups/ 10 sec V sit

10 wide pushups/10 sec V sit

10 diamond pushups/ 10 sec V sit

(Perform each round of the circuit in nonstop fashion. Rest about 60-90secs after each round).

http://www.youtube.com/watch?v=ete9gaFvmHs

Hannibal. The man is a master of bodyweight. A one of a kind type of guy.

PAIN AND GAIN

Image credit: Marines 

I’m not a massive fan of cardio, especially the conventional type. It’s a pain in the butt and I couldn’t see myself doing it daily.

Pay a visit to any commercial gym chain nowadays and what do you see when you walk through the door.

Hordes of people mindlessly slaving away like zombies on treadmills, elliptical machines and various other contraptions.

Although I dislike cardio, I inevitably end up doing  some shape or form of it from time to time. The difference is, I don’t perform, nor think of it as  “typical boring cardio.”

Ask any number of people their stance on cardio and they invariably pick one of two sides. You’ve got the advocates on one hand, and those referring to it like the devil’s child on the other.

Who’s telling the truth?

Time to clear the confusion and set the record straight.

I present to you the cardio case.

Note: In this article, I’ll weigh up the main pros and cons of cardio that I’ve witnessed and experienced.

• Cardio can help burn fat

There’s no denying the fact that cardio can indeed aid fat loss. Cardio paired with the correct diet is going to get results. (You knew that already right?)

Simple fact, combine cardio with a reduced caloric intake and you’re going to see favorable changes in body composition. Cardio helps your body utilize calories.

However, if you simply reduced your total caloric intake, put in your time with the iron. You’ll find your body will burn fat anyway.

The only real advantage of cardio in relation to the fat loss game, is that you might be able to eat a little more than you otherwise would and not gain weight.

In all, the bottom line is that cardio is unnecessary if your goal is to look good naked. (You know who you are).

• Cardio helps the internal organs

Cardio is great for improving the cardiac system. It’s beneficial in lowering blood pressure, blood sugar and strengthening the heart and lungs.

If you’ve got a particular health problem and have been directed to perform cardio to help deal with the issue, by all means do it.

• Cardio improves fitness

Cardio will have a significant impact on your fitness levels. If you’re an athlete or performance is your thing, you’ll likely see the boost to your overall fitness by including cardio in your overall training.

There are two significant, highly talked about forms of cardio. (Everyone babbles on about them).

• Low intensity cardio
• High intensity cardio

Low intensity cardio is the most common form. It’s what you see everyone in the gyms doing the majority of the time. It typically involves slaving away on a treadmill at walking pace for 1hr at a time. (Sometimes longer).

While you’ll burn some calories, (mind you not very much) you will see an improvement in your stamina. Me personally, I still think it’s a waste of time.

I’ve got more pressing matters to take care of than to slave away sheepishly on a treadmill, exercise bike or whatever for an hour.

The only time I ever do low intensity cardio, is when I take my dog for his daily walk. But to me it’s more of a clarity thing. Just a way to start the day.

Truth being told, you’re probably doing enough low intensity cardio daily anyway. Think about it. If you go for a walk daily, you’re pretty much covered in that regard.

Why people feel the need to go to the gym, setup at a treadmill and go at it for an hour has always been quite absurd to me.

It’s the most boring, dullest form of training you can do.

High intensity cardio is exactly the opposite. It involves performing cardio at a much faster rate, with a higher energy output.

I’d pick 20 mins of high intensity cardio over 1 hr of low intensity cardio any day of the week. (Not that I suggest you do it everyday).

Sprinting is a classic example of high intensity cardio. It really gets the blood pumping and you really feel like you’re sucking up wind after a short burst.

Besides, higher intensity cardio trumps the lower variety, simply because the amount of calories you can burn in a far shorter time period are far greater.

Plus it sets the stage for desirable metabolic and hormonal changes. Namely forcing the body to release growth hormone, which is important when it comes to burning body fat and preserving muscle tissue. (You won’t get as much as you’d get from prodding a needle up your ass, mind you).

My preferred choices of “cardio” are, occasional short burst sprints (1-2 times a week), walking and just generally playing with my dog.

If you enjoy cardio, you can add in other leisurely activities you enjoy, i.e Swimming, hiking etc. (You know your preferences better than anyone else).

The point is, whatever you’re going to do, make it something you enjoy. The last thing you want to be doing is something you hate, because honestly, you aren’t going to do it then.

There you have it, my take on cardio.

Just remember what I said. While cardio definitely has its advantages, if you’re approaching fitness from an aesthetic angle, (like I know a lot of you are), cardio isn’t really necessary.

Keep your diet in gear, make sure you’re dedicating yourself to the iron, and you’ll see some pretty interesting changes.

What types of cardio do you like or hate? Drop your comments below.

CONSISTENCY AND CLARITY

 Image credit: npicturesk

 

Well-rounded and capped off delts are one of the main things all guys seek to develop. Who doesn’t want them? They symbolize power and stature and are nearly always visible. You can cover up your chest and arms, but powerful, wide, sculpted shoulders appear even through clothes.

Let’s get into two common mistakes and the simple solutions that’ll get you back on track to building cannon ball delts.

The two common problems with conventional shoulder training are:

1)   No rotator cuff work.

2)   Going heavy only on pressing movements.

Problem 1: No Rotator Cuff training

Let’s get into the first problem. Neglecting the rotator cuff is a major issue that virtually all trainers make nowadays. Rotator cuff strains and tears are so common today, it’s not even funny.

Having a strong rotator cuff is critical when it comes to maintaining healthy, injury and pain free shoulders. It’s also incredibly important from a postural aspect.

Take a look at the function of the rotator cuff. It’s there to support and stabilise the shoulders. Without them, your shoulders would just sag forward.

Many people nowadays have shoulders that tend to slump forwards. This is due to internal rotation at the shoulder joint. The situation isn’t helped by training body parts such as the chest, which when over developed tends to pull the shoulders forwards and down. Further stressing the rotator cuff. This is a one way ticket to injuryville. Obviously, the solution isn’t to stop training the chest. That’s a stupid suggestion. Treat it like an equation. To maintain the balance, if you focus heavily on training your front, do the same for your back.

To avoid a torn or strained rotator cuff, devote a little bit of time to strengthening the muscles and tendons. If you don’t add any injury preventative work for your rotator cuff into your routine, you’re risking a potential injury in the long-run. Maybe it’ll happen, maybe it won’t. Do you really want to find out though?

Remember, injured shoulders will make virtually every upper body exercise a pain in the ass to perform. (I should say, pain in the shoulder).

Problem 2: Going heavy only on pressing movements

This is another common problem. You see it all the time. People have the right idea when it comes to presses. Whenever it comes to a movement like overhead presses people intuitively know what to do. They know instinctlily use as heavy weight they can to perform a given number of reps. But when it comes to the medial (side) head of the deltoid they forget all about it and treat it differently. They perform lateral raises with light weights to “get more of a pump.” It’s understandable in some ways because you’re obviously stronger and can lift more weight overhead on presses than out to the side with lateral raises.

The lateral raise is never going to be identified as a strength movement, at least not when compared to the overhead shoulder press. However,  people tend to think of them as a light move and only ever work them in higher rep ranges. While that’s not necessarily a problem itself, it becomes a problem when you’re stuck to same weight and same rep range all the time.

People always bark on about progressive overload, yet when it comes to lateral raises people usually stick to lighter weight and never seem to shift.

Newsflash! if you want your delts to grow you’ll inevitably have to add more poundage. 

The way I incorporate heavy side delt work into my training is through cheat laterals. Cheat laterals are just lateral raises performed with heavier weight. The form is slightly looser than when performing a strict lateral raise, however, the motion is still controlled. Under no circumstances do you allow your arm to swing all over the place.  So if you normally do laterals with 20-25lb dumbbells, you’d use 50lb dumbbells.

Pick a weight you’d normally not be able to do many reps with. Use a slight bit of momentum to get the weight up and to the side and resist it as much as humanly possible on the way down. I usually perform 3 sets of 8 reps with each arm.

It’s worth mentioning, you should do cheat laterals one arm at a time, using your free arm to grab onto something to help support you.

This isn’t your regular, run of the mill lateral raise and I don’t recommend doing them all the time. Once every 2-3 weeks replace the regular lateral raise in your routine with them.

Let me know how or if you plan to incorporate the above into your training. Leave a comment below and subscribe if you like this article and want more.

 

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