When “Keeping It Real Goes” Wrong…

February 16, 2010 on 1:20 pm | In Muscle Building Articles, Strength Training | 8 Comments

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….

Tom Dempsey was an old school lifter at the local gym that used to offer advice to the “weaklings” around the gym. He was 100% work harder, and 0% work smarter. He squatted, benched and dead lifted as much as he possibly could EVERY WEEK during his 2-3 hour sessions and anyone who did differently was not performing a “real” workout.

I ran into Tom 2 years ago at the local grocery store and asked him how his “hardcore workouts” were going. He smiled slightly and told me after one knee and two back surgeries those days were over for him (at forty eight years old…) “Keeping it real” went wrong for Tom and many others that adhered to the same lifting protocols.

But there is hope!

Today we have more information, more research, and more trainers that are starting to get “it.” In a correctly designed program, longevity and moving big weights ARE NOT at odds with each other.

Here’s how to make sure your “keeping it real” goes RIGHT!

1.  Mobility and warm up. We live hunched over. I’m hunched over this computer right now typing. Most of our days are spent at desks, driving cars, or working on a computer.

Correct the hunched over posture by starting your workout with 10 minutes of mobility and warm up movements. For the lower body use some hurdle mobility drills to loosen up the hips and those hit those hip flexors – the muscle group that spends most of the day shortened when we sit down.

Some of my favorite upper body warm-ups include a “x”, seal, and regular jumping jack series, shoulder retraction, and sledge hammer casting.

2. Identify and Address Weaknesses. I love the saying, “that weight isn’t too heavy; you’re just not strong enough!” Perhaps a more accurate saying is that “you’re just not strong enough in the right places.”

Think about what your common sticking points are during your lifts. Is your deadlift lockout weak? Hit the glutes during your accessory lifts. Do your knees cave in the hole while squatting? Work on your flexibility.

But here’s where a lot of lifters go wrong…

Your weakness should not be your weakness forever. I have lifted with a guy that has complained about a weak bench lockout for the last twelve years. He NEVER changed his accessory lifts, he just kept the same ones “some big guy” told him years ago.

Chances are these weaknesses are effecting your progression. Figure them out and start working on them!  Oh, and as a hint from last week’s post.  Your weakness could be overall STRENGTH!

3. Length DOES Matter….but in this case, longer isn’t better (talking about workouts here people). Some of the strongest guys in the gym actually DID NOT work out the longest. They are the ones that train MOST effectively.

At a certain point, your body starts to fatigue and you are running out of fuel to a point that will inhibit growth. Hit those classic strength exercises, then address your weaknesses and work on sport/real life carry over.

This should not take hours if you are selecting quality compound exercises as your base. Most of my athletes are in and out in 50-60 minutes (including the warm up and mobility).

As a “keeping it real” honorable mention, the fastest recovery does not come from sitting on the couch and eating pizza because “you earned it with a hard workout.” It comes from being active with contrast baths, light workouts, or self myofascial release (foam rolling, etc).

Remember, next time you hit the gym, keep it really real.

Any more ways to keep it real?

Post them up in the comments!!!!

- Joe Hashey, CSCS –

PS.  Bull Strength Conditioning is a FORCE lately.  More college and professional strength coaches are getting on board EVERY DAY!  Check it out for yourself.

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