When “Keeping It Real Goes” Wrong…

There was an old Dave Chappelle skit that when a person was just “keeping it real” by doing exactly what they thought was “real” without even questioning it. In each skit his/her actions led to some serious (and funny) consequences.

Unfortunately, I see the same thing going on in the gym.

In the weight room I’ve heard a lot of stories about what it takes to be a “real man.” “If it is not hurting you ain’t doing it right!!!” one of my former coaches would scream across the gym.

Of course the underlining theme of working hard and busting your ass to succeed is true, but none of those “real” lessons involved warming up, addressing weaknesses, or recovery work.

Here is where “keeping it real” started to go all kinds of wrong…. Continue reading When “Keeping It Real Goes” Wrong……

RIP Strength Development

“Strength programs are dead, sport specific is all that kids need” I had a local strength coach insist during a recent discussion.

To alter a quote from Mark Twain – “Reporting the death of strength training programs is an exaggeration.”

A few months back I posted two well researched and scientific posts on exactly what functional training was in relation to exercise and sport performance.

• What EXACTLY is Functional Training?
• Continuum of Exercise Selection

I asked if people wanted part III, but unfortunately that post only received 17 comments so I assumed people were either uninterested or bored of reading the research. So I never put out part III explaining how to select exercises for your workouts.

But I still get these questions about creating workout programs, and making them “sport specific” from top to bottom.

Here are “facts” people send me:

“Basketball and football players should only quarter squat since they don’t need to go lower than that in sports.”

“Baseball players should not perform strength exercises – just arm abilities.”

“Sprinters shouldn’t squat since they are all based on single leg movements. ”

“All athletes need is sport training. Baseball players should be in the cage, basketball players on the court…not in the gym.”
Continue reading RIP Strength Development…

How To Use The Dynamic Effort Method

A few months ago I wrote a popular article on EliteFts – “How To Get Explosive Strength.”  Based on the great feedback, a more indepth discussion would be helpful. 

This is the final part in the Methods Of Strength Training post series.  For your review:

• Max Effort Strength Training
• Repitition Effort Strength Training

Dynamic Effort Explained

Dynamic effort lifts involve moving a submaximal weight with maximal speed.  The percentage of your 1 RM used for dynamic effort workouts depend on how trained and experienced you are with the dynamic effort method. 

With this method of strength training, as with all methods, lifters should keep good for for maximum results and safety.

Continue reading How To Use The Dynamic Effort Method…

Build Big Back Muscle Progressions

Over the last year I’ve made sure to include more back exercises to workout the imbalances from daily life (living hunched over at the computer, car, desk, etc).

Here’s a previous article that explains what I’m talking about – Pushing vs Pulling Volume.

After awhile the muscles of the back will adhere to The Basic Rule Of Strength Training – Adaptation.  They get used to the movement.   So its time to mix it up!

Continue reading Build Big Back Muscle Progressions…

Should I Train To Failure? Repeated Effort Method

Should you lift weights until failure?  Let’s look at the science.

A lot of athletes and trainers talk about explosive training and heavy training, but there is another method that warrants discussion.

For your review – Maximal Effort Method.

Today I’m talking about the submaximal and repeated effort methods.  I am putting these two together, as Zatsiorsky writes “they stimulation of muscle hypertrophy is similar in the two methods.”

The difference is submaximal refers to lifting a load less than the maximal weight for reps.  Repeated effort refers to lifting that same weight to failure. 

Both methods are used for gaining muscle size.  Additionally the submaximal method is good for muscle coordination. 

Continue reading Should I Train To Failure? Repeated Effort Method…