It’s a terrible thing that happened to Arielle Newman, the young track star who suddenly died back in April from absorbing lethal levels of methyl salicylate from using too much Ben Gay. When you hear something like this happening to someone, especially someone who is only 17 years of age, it stops you right in your tracks. But after hearing this terrible news, it made me think of why this young athlete died. One reporter on the news stated that Arielle was using this balm on a constant basis to alleviate sore muscles and sore joints. Sure, any hard-training athlete is going to experience muscle soreness, but a 17 year old having persistent joint pain? That sends up a red flag with me and that is what prompted this commentary.
Even if the fact of her persistent joint pain is over-stated, how did this daily “need” for muscular relief go unrecognized by her coach, parents or even herself? Maybe she just thought it would aid in recovery or this is what she had to do to help her in achieving her goals, who knows, but what we do know is that soreness – muscular or joint - on a steady basis is not a healthy nor desirable scenario for any athlete at any age and these issues extend beyond topical ointments.
A lot of today’s young athletes are self-driven, others seem to have competition thrust upon them by their parents who were athletes themselves or who want to make up for their failed athletic youth by living vicariously through their children. And some kids unfortunately are “miss coached” by some well-meaning authorities who lack constructive knowledge or experience and impose unruly demands on their athletes by applying unsafe training methods. Whoever is to blame is not the gist of the matter at this time, it is the fact that there needs to be an awareness brought to everyone that there is potential for dangerous outcomes to young athletes who are subjected to this “pedal-to-the-metal” philosophy to improve performance.
What parent doesn’t want to see their kid be the best that they can, but as a parent your first and foremost responsibility is to protect your child. As a coach, you have the responsibility of nurturing these young adults for the four years, but what happens to them under your supervision can affect them for a lifetime. And as an athlete, you have to know what you want and go after it, striving to be the best is fine, that is what builds champions on and off the athletic field, but recognize that success can come with a price that just isn’t worth paying some time.
- Fred Fornicola
Monday, June 25, 2007
Friday, June 15, 2007
Repetition Ranges
There is a terrible misconception that repetition ranges somehow have a special affect on your body. Some believe that you need 8-12 reps for hypertrophy (muscle growth) and 5-6 reps are just for building strength while anything over 15 reps only builds endurance. Well, I think that is totally ridiculous. If you can perform 50 reps with 200 pounds in the leg press and after some time you now can do 50 reps with 210 pounds then you have gotten stronger, built more endurance and could possibly have increased your muscular size - period.
Varying repetition ranges (that is if you want to mix it up and your body can handle the varying loads placed on it) can keep the body "off guard" and help prevent becoming stale, bored or plateaued. By using a varied range, you may find certain repetition ranges to be more suitable for different body parts or a particular movement and you can then set new goals for personal records.
Personally, I feel a higher than normal repetition range is safer for most individuals - beginners or the most advanced because it allows for lighter loads to be used so there are less compressive forces. But don't think lighter means easier - no, far from it. If these sets are worked hard (which they should be) then these high rep sets can be very challenging, enabling the trainee to build good strength and stamina with less joint stress. - Fred Fornicola
Varying repetition ranges (that is if you want to mix it up and your body can handle the varying loads placed on it) can keep the body "off guard" and help prevent becoming stale, bored or plateaued. By using a varied range, you may find certain repetition ranges to be more suitable for different body parts or a particular movement and you can then set new goals for personal records.
Personally, I feel a higher than normal repetition range is safer for most individuals - beginners or the most advanced because it allows for lighter loads to be used so there are less compressive forces. But don't think lighter means easier - no, far from it. If these sets are worked hard (which they should be) then these high rep sets can be very challenging, enabling the trainee to build good strength and stamina with less joint stress. - Fred Fornicola
Thursday, June 07, 2007
Something Overlooked?
For those of you who are (uhmm, slightly older) and may have some type of prevailing injury (which is not exclusive to us old timers) - I believe that some alterations may be in order. Allow me to explain....The die hard high intensity trainee can at times be confused or made to feel "guilty" if they do submaximum effort workouts or multiple sets or perform an exercise that is categorized as - "uncontrolled". I have found through my adventures that higher repetition work is hard and beneficial along with select exercises - allowing me to train consistantly with reduced problematic symptoms - i.e. pain and discomfort. Since my goal is health and overall fitness (and yes I want to look good too so this is in no way shape or form a compromise - my "stats" prove otherwise) I have to make more intelligent choices based on what my goals are therefore not always training to utter failure is part of my plan of action. I follow no schedule of practice but work on how I feel - yes I am an instict type trainee and trainer - I feel that works best for me and the people I train. Although 90% of my workouts revolve around 1 good, hard set of a handful of exercises, I do at times perform submaximal effort multiple sets. This can be done for a general overall workout to induce a good amount of volume that doesn't put me on the floor but does elevate my heart rate and IMO stimulates muscle. Not all work has to be overload to be progressive - meaning sometimes one step back allows for two steps forward.I also believe and practice "other" type exercises that are done for multiple sets as a therapeutic means to achieve my goal - i.e. HEALTH (defined as a strong musculature, cardiovascular system, immune system, mind, spirit, etc.). My point here is that as high intensity "purests" if you will we have to continue to ask ourselves if what we are doing is serving our purpose, our goals that have been established and we must not be guided or guilted or persuaded into making decisions that do not directly help us step closer to our goals. If we do - we compromise ourselves and then defeat our purpose in the long run. - Fred Fornicola
Sunday, April 15, 2007
What Should I Do With My Training?
People often ask me what they should do with their training, be it cardio or strength. I used to give them advice about what to do and why, but soon realized that they didn't understand or just didn't want to do what I said anyway. So now I answer the question with a question, "what do you like to do?". Then I say to use that and work at it, become better at what ever it is and they will see the results that they want. I've found that this works better for both parties and I will make a suggestion here and there if they are doing something which might be detrimental to them in the long run. The beautiful thing about exercise is there is no right or wrong. Any thing can be successful if done properly and safely. The worst thing to happen to the fitness industry is that it became an industry at all. Its all about what you like and feel good doing and anyone who says differently is just trying to sell you something - and usually for a ridiculous price. Stick to what you like, do it properly, safely and progress with it and you will be amazed at what can happen. - Tim Clifford, Personal Trainer
Sunday, April 08, 2007
Extra Conditioning
Due to time restraints I don't do as much cardio/conditioning work as I would like. Notice I said "as I would like" – not what I HAVE to do. I think that hard, intense training done consistently will help almost any need for cardio but I feel different "cardio expressions" have a skill component just like anything else. For instance, train hard in traditional high intensity manner and then go out and run 10 hard sprints. The sprints will kick your butt. Why? Not because your "cardio" isn't good, it's because you’re not used to the activity. Start running sprints for awhile and you'll get good at them. Anything you start new that is physically challenging will kick your butt at first until you get used to it. Don't believe it? Train hard for a month, get used to that workout so that you can go nonstop through it for 20-45 minutes. OK, so now you feel you’re in pretty good shape! Now grab a surf board and paddle out into the surf when it's running good. Do that nonstop for an hour if you can. It will wipe you out UNTIL you get used to it or build the skill. Do I need extra cardio? I don't know? But................ I do need the extra activity outside the gym. I feel that recreation is an important component of overall fitness. – Jim Bryan, Strength Coach
Monday, April 02, 2007
Old School
There is no doubt that today’s trainee will make his way to the local supplement store to try the “latest and greatest” so he can become lean and mean and reach his ultimate potential in muscular gains and strength (see how buzz words sell), but beyond all of that nonsense is the infusion of devices that are down right dangerous and being played off as providing the ultimate in tools for physical fitness. It seems as though gadgets and gismos have actually infiltrated people who claim to be serious about training. I’m not just talking about the countless number of impulsive purchases made by some overweight, out of shape individual who is watching a Saturday morning infomercial with coffee and donut in hand, but experienced institutions and training facilities who are implementing whosi-whats-its and thing-a-ma-bobs to improve ones core-balance-functional-plyo-strength, or whatever the buzz word or term is this week because it is deemed as “the cutting edge” in fitness.
I’m sorry, but I can’t see where standing on a half-sphere trying to balance yourself with weights overhead is a productive means at developing anything other than an injury. I once walked into a personal training studio where I saw a woman on one of these balls with a bar on her back trying to do squats. My initial thought was, well, one of utter amazement and then after rubbing my eyes to make sure I saw what I saw, I just figured she was there to see how long it would take her to tear the cartilage in her knee or ankle. I’m not negating that some of the newer products can be used as effective tools but the concepts used to support most of these products is, well, down right ridiculous and propagated by hype. I’m all for improvement but why is it that people (for reasons other than money) constantly need to impose the concept of “building a better mouse trap” when the original works just fine.
Things like this make absolutely no sense to me when I consider that
the focus on an athlete or trainee should be on improving their strength and becoming less prone to injury while working hard at improving their sport or hobby.
Yeah, sure there were items back in the old days that were touted as being the new way to a leaner body and bigger muscles and plenty of “snake oil” salesman who promised that their new elixir would do wonders for your health, but the “takers” were usually those who weren’t doing anything for themselves physically and just wanted a quick fix. You expect that kind of behavior from inexperienced individuals or those who are half-heartedly going about a fitness program, but I for one have a major problem with those who run out and start implementing the latest toy without intelligently and methodically thinking about the pros and cons of using such devices, especially with their trainees.
I recently did an all day seminar at a local middle school on the importance of having a properly planned exercise program and we talked about nutrition, overall health, etc. A few of the kids came up to me after the class and asked how they could improve their jumping or running or whatever their sport was and I simply advised them to have a qualified individual supervise their strength program and to work hard at what they wanted to improve on. I explained to one student that if he wants to improve his ability to jump higher, then he needs to learn how to jump properly and practice his jumping. If you want to improve your baseball swing, work with a qualified individual to learn the fundamentals and practice hitting baseballs. Most of you are probably thinking that that is pretty simple and basic advice and you know what, you are right. What’s wrong with a simple, basic approach anyway? Why does everything need to be complex to be effective? The simple and basic answer is - it doesn’t.
Over the past few years working out and trying to lead a healthy lifestyle has become more and more complicated for people and it doesn’t have to be that way. Work at implementing an overall fitness program consisting of strength training, cardiovascular conditioning, flexibility training, proper nutrition, adequate rest and close attention to the sport or activity you are trying to improve.
Like the title says, it’s pretty much Old School. - Fred Fornicola
I’m sorry, but I can’t see where standing on a half-sphere trying to balance yourself with weights overhead is a productive means at developing anything other than an injury. I once walked into a personal training studio where I saw a woman on one of these balls with a bar on her back trying to do squats. My initial thought was, well, one of utter amazement and then after rubbing my eyes to make sure I saw what I saw, I just figured she was there to see how long it would take her to tear the cartilage in her knee or ankle. I’m not negating that some of the newer products can be used as effective tools but the concepts used to support most of these products is, well, down right ridiculous and propagated by hype. I’m all for improvement but why is it that people (for reasons other than money) constantly need to impose the concept of “building a better mouse trap” when the original works just fine.
Things like this make absolutely no sense to me when I consider that
the focus on an athlete or trainee should be on improving their strength and becoming less prone to injury while working hard at improving their sport or hobby.
Yeah, sure there were items back in the old days that were touted as being the new way to a leaner body and bigger muscles and plenty of “snake oil” salesman who promised that their new elixir would do wonders for your health, but the “takers” were usually those who weren’t doing anything for themselves physically and just wanted a quick fix. You expect that kind of behavior from inexperienced individuals or those who are half-heartedly going about a fitness program, but I for one have a major problem with those who run out and start implementing the latest toy without intelligently and methodically thinking about the pros and cons of using such devices, especially with their trainees.
I recently did an all day seminar at a local middle school on the importance of having a properly planned exercise program and we talked about nutrition, overall health, etc. A few of the kids came up to me after the class and asked how they could improve their jumping or running or whatever their sport was and I simply advised them to have a qualified individual supervise their strength program and to work hard at what they wanted to improve on. I explained to one student that if he wants to improve his ability to jump higher, then he needs to learn how to jump properly and practice his jumping. If you want to improve your baseball swing, work with a qualified individual to learn the fundamentals and practice hitting baseballs. Most of you are probably thinking that that is pretty simple and basic advice and you know what, you are right. What’s wrong with a simple, basic approach anyway? Why does everything need to be complex to be effective? The simple and basic answer is - it doesn’t.
Over the past few years working out and trying to lead a healthy lifestyle has become more and more complicated for people and it doesn’t have to be that way. Work at implementing an overall fitness program consisting of strength training, cardiovascular conditioning, flexibility training, proper nutrition, adequate rest and close attention to the sport or activity you are trying to improve.
Like the title says, it’s pretty much Old School. - Fred Fornicola
Monday, March 26, 2007
Personal Preference
Whether you are scientific about training, fly by the seat of your pants or anywhere in between, you can't help but bring your personal preferences in to your training. Over the many years I have had the privilege of speaking with several (and I mean several) of what I would call "well versed" strength coaches/trainers and a common factor that I've noticed is that a lot of them believe in certain things based on their personal likes and dislikes.
For instance, you may read where a strength coach will recommend training 2x per week and advocate 20 rep squats. Why? First and foremost, if worked hard it can be productive but secondly, a lot of personal preference goes into that program. You may see another coach recommend the bench press and have a program based around it and then another coach emphasize the overhead press. Again, more than likely the bench press coach likes the BP and will incorporate it into their program because they feel there is value. Another example is a coach recommending 3x per week training instead of 2 or a person who suggests additional CV work and then another who recommends none.
My point here is this - a lot of what we read (and sometimes write) is based on what the individual finds to be of value to THEM and then passes it along as value to others. Nothing inherently wrong with doing that but it is up to the reader (and the writer) to not read (or speak) as what is written to be gospel and to understand and entertain that which is proposed and embark on the journey themselves. - Fred Fornicola
For instance, you may read where a strength coach will recommend training 2x per week and advocate 20 rep squats. Why? First and foremost, if worked hard it can be productive but secondly, a lot of personal preference goes into that program. You may see another coach recommend the bench press and have a program based around it and then another coach emphasize the overhead press. Again, more than likely the bench press coach likes the BP and will incorporate it into their program because they feel there is value. Another example is a coach recommending 3x per week training instead of 2 or a person who suggests additional CV work and then another who recommends none.
My point here is this - a lot of what we read (and sometimes write) is based on what the individual finds to be of value to THEM and then passes it along as value to others. Nothing inherently wrong with doing that but it is up to the reader (and the writer) to not read (or speak) as what is written to be gospel and to understand and entertain that which is proposed and embark on the journey themselves. - Fred Fornicola
Sunday, March 18, 2007
A New Way To Work Out?
For many years I ran and did bodyweight exercises, because I didn't like weights and believed they would make you slow, bulky, etc,.. I used what I learned in the marine corps, which included push ups, pull ups, squat thrusts, etc. I even did some rope climbing and wrestlers bridges I learned in high school. I did these things when I got a sedentary job after years of physical work. I still use bw exercises and like them.NOW, all this stuff is being presented as if it's been some big secret kept from the public! Really? I had no idea I was so avant garde! The truth is, a lot of people buy into this boot camp stuff for the same reason they buy into Pilates or whatever. They think it will make them look substantially different than they do, in some relatively easy fashion. And there is a certain "tough guy" glamour that appeals to some people. I have seen ads about "blow-torching off fat", like if you do a hard set of bw squats or swing your kettlebell you'll suddenly drop tons of flab. Forget about diet. Forget about how you have to really work hard consistently.I'm waiting for some of these folks to pay some big guy in a uniform to kick sand in ther faces and scream at them about being "pukes and quitters who ain't packing the gear"... I'm hoping the next big craze is "manual labor fitness" so I can get some of these unfortunates to put in my new rock garden and deck. This too, will pass. - Regards,Griff
Sunday, March 11, 2007
Lower Body Strength from Running
It is true that you can only get stronger to a point, but that is the limiting factor with all exercise modalities - strength training included Regardless of the choosen exercise squats, leg press, or running leg strength will only be developed up to specific point based on many factors. Some of which are body leverages, ranges of motion, and genetic limitations as to how fast or how much one can lift or run. IMO being able to overload is not a factor with any activity. Since any modality can be made systamatically more challenging.
If overload really is making the body or muscle area perform more work than currently capable than the following are ways to overload a running workout.
1. progress in speed (jog to run)
2. progress in distance relative to time
3 perform intervals or spriniting activities / add more intervals
4. reduce the rest period of said intervals
5 run hills / same procedures are intervals
6. perform a distance course with hill intervals - if course has hills
7. change the running surface. grass is more challenging than the road - beach sand is probably the most challenging.
8. perform other running activities as intervals ( bear crawls, crab walks, side shuffle, backwards running) (side note bear crawls on beach sand is a killer)
9. Add bodyweight squats or lunges at periods of a long run. every 5 minutes perform 50 squats.
10. perform sprints with push-up intervals. If you think push-ups don't work your hips perform them after sprints.
I just think that all the above are ways of having the lower body perform more work than it's currently able. therefore making it stronger!
Just a thought since most commerical gyms don't have much in the way of lower body exercises, especially if you can't squat or deadlift. Just food for thought. - Doug Scott, Strength Coach
If overload really is making the body or muscle area perform more work than currently capable than the following are ways to overload a running workout.
1. progress in speed (jog to run)
2. progress in distance relative to time
3 perform intervals or spriniting activities / add more intervals
4. reduce the rest period of said intervals
5 run hills / same procedures are intervals
6. perform a distance course with hill intervals - if course has hills
7. change the running surface. grass is more challenging than the road - beach sand is probably the most challenging.
8. perform other running activities as intervals ( bear crawls, crab walks, side shuffle, backwards running) (side note bear crawls on beach sand is a killer)
9. Add bodyweight squats or lunges at periods of a long run. every 5 minutes perform 50 squats.
10. perform sprints with push-up intervals. If you think push-ups don't work your hips perform them after sprints.
I just think that all the above are ways of having the lower body perform more work than it's currently able. therefore making it stronger!
Just a thought since most commerical gyms don't have much in the way of lower body exercises, especially if you can't squat or deadlift. Just food for thought. - Doug Scott, Strength Coach
Monday, March 05, 2007
Exercise for the Average Person
As a non-athlete, non-bodybuilding home trainer, I found the following quote to be very interesting. For the last few months I have been following a similar bodyweight routine of chins, dips, body rows, pushups and squats. I do one set to failure on each exercise & train 2 days per week. If the weather is good, I will walk a couple of days per week also. I have found this type of workout to be perfect for the needs of average people that are not interested in sports performance or "bodybuilding", but simply need to increase their "functional ability" for everyday life (mowing the lawn, carrying groceries up the stairs, moving some furniture, etc). In August, I will begin my 48th trip around the sun. I no longer have the time, nor the desire, to try to look like a bodybuilder or male fitness model. I'm just trying to stay in shape for living. When I compare myself to my peer group & not 25 year olds, I feel that I stack up pretty well. – Jay Setser
Tuesday, February 27, 2007
Raising Your Heart Rate
I think an elevated HR due to lifting heavy weights is different than that of running or other activities. An elevated HR response can be caused by a number of things outside of the "exercise your heart model" - if you will. Body positioning has a lot to do with heart rate responses. If you’re performing a set of leg presses, the position of the body - knees tucked into chest - will cause the heat rate to elevate. If you are performing presses flat on your back your heart rate will be lower than if you were pressing standing up- even if the relative intensity is the same. Holding a heavy weight causes an increase in blood pressure with leads to an increased heart rate - just by the nature of the activity. During times or excitement or great stress the heart rate is also elevated because of the release of various hormones - not related to exercising the heart.
I think that heart rate is very specific and is only on factor when determining the effect on improving the fitness of the CV system. The other is oxygen consumption. This is where the term VO2 max stems from - heart rate has always been used because it is easier to monitor in the field. O2 consumption is done in the labs. During traditional modes of CV activity - running-biking- etc. (all but swimming) - the heart rate is elevated in proportion to oxygen consumption - do to the need to transfer oxygen and nutrients to working muscles. So if your heart rate is raised to 150 BPM than Oxygen consumption would also be raised. However, if the HR is elevated because of a specific body position than the oxygen consumption might not be as high. Therefore causing no improvement in CV fitness.
There is no doubt that HIT raises both heart rate and respiration - breathing heavy. I just don't know if it is enough to improve ones fitness without additional CV training. - Doug Scott
I think that heart rate is very specific and is only on factor when determining the effect on improving the fitness of the CV system. The other is oxygen consumption. This is where the term VO2 max stems from - heart rate has always been used because it is easier to monitor in the field. O2 consumption is done in the labs. During traditional modes of CV activity - running-biking- etc. (all but swimming) - the heart rate is elevated in proportion to oxygen consumption - do to the need to transfer oxygen and nutrients to working muscles. So if your heart rate is raised to 150 BPM than Oxygen consumption would also be raised. However, if the HR is elevated because of a specific body position than the oxygen consumption might not be as high. Therefore causing no improvement in CV fitness.
There is no doubt that HIT raises both heart rate and respiration - breathing heavy. I just don't know if it is enough to improve ones fitness without additional CV training. - Doug Scott
Tuesday, February 20, 2007
Daily Activity
I am a big fan of daily exercise in some capacity. whether it be in the form of steady state cardio or high intensity strength training. I feel the body is meant to move and needs to exercised on a regular basis. Anyway here is a workout that I have been playing around with on my non lifting days.
at the local track - but it can be done anywhere.
jog a lap
push-ups ( not to failure or even close)
jog a lap
crunches ( not to failure)
jog a lap
body weight squats ( about a minutes worth)
jog a lap
stretch and cool down
for me this workouts out to about 15-25 minutes of activity and serves to get the "lead out" after a tough workout the day before. - Doug Scott, Strength Coach
at the local track - but it can be done anywhere.
jog a lap
push-ups ( not to failure or even close)
jog a lap
crunches ( not to failure)
jog a lap
body weight squats ( about a minutes worth)
jog a lap
stretch and cool down
for me this workouts out to about 15-25 minutes of activity and serves to get the "lead out" after a tough workout the day before. - Doug Scott, Strength Coach
Tuesday, February 13, 2007
An Under Rated Exercise
I think the pushup is one of the better exercises available for building strength not only in the chest, shoulder and triceps but in the stabilizing muscles such as the upper back, mid section (both abdominal and lower back) and the hip/leg area. For some odd reason, it is often overlooked. Maybe because it isn't high tech or complex enough or maybe it's under valued because a lot of people don't truly understand its worth.
It takes more than just upper body strength to perform a pushup and it can be quite challenging -especially at the end of a workout when the body is tired. A properly performed pushup involves the entire musculature and when incorporated in a strength - body building program it can provide tremendous results. I mean, c'mon, how hard is it to pop of some pushups a couple of days a week, right? – Fred Fornicola
It takes more than just upper body strength to perform a pushup and it can be quite challenging -especially at the end of a workout when the body is tired. A properly performed pushup involves the entire musculature and when incorporated in a strength - body building program it can provide tremendous results. I mean, c'mon, how hard is it to pop of some pushups a couple of days a week, right? – Fred Fornicola
Tuesday, February 06, 2007
Something Old, Something New
Everyone is always looking for something new and improved to add to their fitness routine in order to spark new interest or get over a training plateau. Often times we look for some never before seen exercise, outlandish routine sequence, or new age exercise machine or gadget. However, sometimes something old can be something very new as in the case of one of my recent workouts. Not to long ago I purchased an Atlas Stone, a 40 lbs 10 inches in diameter, stone ball. This exercise devise could quite possibly be one of the oldest forms resistance training. I mean there is nothing new about picking up a “rock” and lifting it in various directions. However, the muscle stimulation is something that must be felt to truly understand. Lifting an odd shaped object forces the body to compensate and use muscles, especially the midsection and upper back, to stabilize the torso in a non-traditional manner. Simple exercises like, overhead press, curls, squats, rows, deadlifts, push-ups really force the body to work hard, which is what training is all about – right! Add to that some more complex or combination lifts and the heart and lungs will really get a workout as well. For example, squat/ press, or power cleans to shoulders, or even the arm curl and press combo will have you feeling the effects similar to any interval workout imaginable. So to get new results out of your training turn to something old and give odd lifting a try. Whether an Atlas stone, sand bag, or drift wood from the beach have fun and get moving. - Doug Scott, Strength Coach
To purchase a stone, contact Steve Slater
To purchase a stone, contact Steve Slater
Friday, February 02, 2007
What Motivates You?
I would have to surmise that those involved in fitness have basically the same goals – staying fit, good health, feeling good – a quality of life that allows us to do what we want physically. These are all goals well worth the effort we expend. Now, I haven’t been pursuing this life style as many years as most, but feel fortunate to have met the right people to help me. Fred Fornicola is one of them who continues to work with me on an ongoing basis. When I drift from my focus of my workouts Fred will always re-center me with the question, “Why are you here and what are you trying to achieve?” Of course, I find myself going back to the important, and correct, answer of “good health”. Fred recently recommended I see a nutritionist to help with my diet and fueling for my cycling activities. In seeing this professional, again I was presented with the questions of what are my goals.
This brings me to the subject of this post. As I thought about what my goals are I realized, at least in my experience, there are different goals. Of course, I listed the obvious of good health. But as I wrote it out I knew, while it was the global goal, it wasn’t the goal that motivated me. When I’m trying to get one more rep and my body is screaming the thought of good health isn’t what makes me push the weight. When I’m in my weekly cycling training session and my heart rate is 172 beats per minute and my legs are burning, good health isn’t what inspires me to push one more gear for the final minute. What gets me to push is the visualization of not getting dropped by a peloton of good cyclists, or being the first one to crest a hill, or winning the final sprint after a 75 mile ride. Do I accomplish all these goals, of course not, but it’s what makes me push for that final rep. So is good health my goal – absolutely. But I have to admit it’s my ego that motivates me.
Competitive edges, prevent injury, mental discipline, staying in shape, pushing the envelope, the challenge – all great motivators but “because I can – where others can’t or won’t.” is an answer I use when someone who is inquiring about my cycling activities will ask why I choose to ride a century (100 miles) or some other physical activity that’s foreign to them. “Because I can” really says it all.
So, I’m curious, what motivates you to push that last rep or to sprint those last 50 yards? - Bob Vale, Fitness Enthusiast
This brings me to the subject of this post. As I thought about what my goals are I realized, at least in my experience, there are different goals. Of course, I listed the obvious of good health. But as I wrote it out I knew, while it was the global goal, it wasn’t the goal that motivated me. When I’m trying to get one more rep and my body is screaming the thought of good health isn’t what makes me push the weight. When I’m in my weekly cycling training session and my heart rate is 172 beats per minute and my legs are burning, good health isn’t what inspires me to push one more gear for the final minute. What gets me to push is the visualization of not getting dropped by a peloton of good cyclists, or being the first one to crest a hill, or winning the final sprint after a 75 mile ride. Do I accomplish all these goals, of course not, but it’s what makes me push for that final rep. So is good health my goal – absolutely. But I have to admit it’s my ego that motivates me.
Competitive edges, prevent injury, mental discipline, staying in shape, pushing the envelope, the challenge – all great motivators but “because I can – where others can’t or won’t.” is an answer I use when someone who is inquiring about my cycling activities will ask why I choose to ride a century (100 miles) or some other physical activity that’s foreign to them. “Because I can” really says it all.
So, I’m curious, what motivates you to push that last rep or to sprint those last 50 yards? - Bob Vale, Fitness Enthusiast
Tuesday, January 30, 2007
My Fat Loss Adventure
I've never been one to attempt to lose weight until recently. It was all about lifting hard, eating, and attempting to gain weight. At 48, I now realize I am not immune to accumulating body fat like any other human being. I'm not as active as in the past, I eat when I'm hungry, and have strayed from a sensible diet to one that consists of many "zero nutritional value" foods (i.e., processed, white flour, high fructose corn syrup, saturated fat, etc.). I do eat some fruits, vegetables, and lean sources of protein, but it was the increase of the aforementioned foods that lead to my "mini-gut." Bottom line: I slowly developed that gut that started getting in the way of putting my socks on in the morning.
Since early December, my scale weight has dropped from 194 to 182. And when I do the pinch test, it's definitely decreased. Here's what I have done and my experiences in the last 5 weeks:
1. I'm eating fewer calories, smaller portions, and making better choices (i.e., carrot sticks over Rice Krispie Treat).
2. Limited intake of white flour products and processed food. A chicken breast and mixed vegetables is it. Before it was that plus non-whole grain pasta and sauce.
3. Water over soda. I've always been a skim milk guy, too.
4. When I get hungry between meals, I fight the urge to eat. I have to tap into that chunk on my stomach.
5. When it is time for one of the three traditional meals of the day (B-L-D), eat, but don't over-eat.
6. No late-night feeding sessions (nothing after 8:00 p.m.)
7. NO CARDIO!! Not that I'm against it, just that I can't run (knee) and loathe standing on treadmill or elliptical trainer. Lesson: you don't have to go on a 45 minute run or 1 hour stationary bike ride to lose fat. Lift in circuit style if you want to huff and puff and get the heart rate up.
8. I have been strength training every other day, six days/week, alternating between upper and lower body. Muscle is metabolically expensive and "wants to go" in the wake of reduced calories, so I attempt to keep it there. However...
9. Interestingly, I have lost some strength in the process. It's due to a combination of my lower calorie intake and being under-recovered due to my lifting frequency (I'll experiment with a normal lifting frequency {2-3 days/week} as time moves forward but right now I want to "be active" more often since I'm not doing the cardio). It's a double edged sword: want to get bigger and stronger? Eat more and lift hard. Want to lose weight? Eat less and exercise more. – Tom Kelso, Strength Coach
Since early December, my scale weight has dropped from 194 to 182. And when I do the pinch test, it's definitely decreased. Here's what I have done and my experiences in the last 5 weeks:
1. I'm eating fewer calories, smaller portions, and making better choices (i.e., carrot sticks over Rice Krispie Treat).
2. Limited intake of white flour products and processed food. A chicken breast and mixed vegetables is it. Before it was that plus non-whole grain pasta and sauce.
3. Water over soda. I've always been a skim milk guy, too.
4. When I get hungry between meals, I fight the urge to eat. I have to tap into that chunk on my stomach.
5. When it is time for one of the three traditional meals of the day (B-L-D), eat, but don't over-eat.
6. No late-night feeding sessions (nothing after 8:00 p.m.)
7. NO CARDIO!! Not that I'm against it, just that I can't run (knee) and loathe standing on treadmill or elliptical trainer. Lesson: you don't have to go on a 45 minute run or 1 hour stationary bike ride to lose fat. Lift in circuit style if you want to huff and puff and get the heart rate up.
8. I have been strength training every other day, six days/week, alternating between upper and lower body. Muscle is metabolically expensive and "wants to go" in the wake of reduced calories, so I attempt to keep it there. However...
9. Interestingly, I have lost some strength in the process. It's due to a combination of my lower calorie intake and being under-recovered due to my lifting frequency (I'll experiment with a normal lifting frequency {2-3 days/week} as time moves forward but right now I want to "be active" more often since I'm not doing the cardio). It's a double edged sword: want to get bigger and stronger? Eat more and lift hard. Want to lose weight? Eat less and exercise more. – Tom Kelso, Strength Coach
Thursday, January 25, 2007
Consistency of Exercise
Often we talk about the importance of staying consist with an exercise plan in order to make it as effective as possible. For the most part, that is true. One must exercise on a routine basis, 2-3 times each week, in order to receive a desirable level of fitness. An important point that is commonly overlooked is the importance of staying consistent with the exercises within an exercise program. Too many times the exerciser changes exercise modalities and never receive the maximum benefit from any one movement. A common example could be: during workout one the individual performs the bench press, to strengthen the muscles of the chest and shoulders, the next workout the push-ups is performed, the following workout the bodyweight dip is performed and the forth workout the dumbbell bench press is used. For the most part all of these exercises stimulate the same body area and therefore are equally effective for developing strength and stamina; however, each one has a unique learning curve which must be acquired before optimum muscular strength gains occur. What I mean by that is each exercise has a specific technique which must be learned and mastered before meaningful resistance can be used, and strength levels increased. As a general rule this takes about 8-10 workouts to occur. During this time you will notice a gradual increase in repetitions performed and weight lifted, this is mostly due to the brain and nervous system becoming efficient at the movement.
Now, a common issue among many fitness enthusiasts is the fact that boredom sets in very quickly when a workout is performed over and over for a period of time. I agree workouts should provide a variety of stimulus while still challenging the body. What I recommend in this case is to choose 10 exercises that address the entire body, lets say: leg press, db chest press, machine lat pulldown, barbell overhead press, barbell curl, leg curl, ab crunch, low back extension, db lateral raise, wrist flexion. For the next 10 workouts you will perform these 10 exercises in the same fashion each time. Change the order of exercises each time; make it as varied as you wish but work hard on all exercises.
What will happen is since the exercises themselves are not changing the brain and nervous system will adapt to the technique or the exercise and become efficient at the movement; however, the overall stress on the body will be ever changing as well as provide a great deal of variety. - Doug Scott, Strength Coach
Now, a common issue among many fitness enthusiasts is the fact that boredom sets in very quickly when a workout is performed over and over for a period of time. I agree workouts should provide a variety of stimulus while still challenging the body. What I recommend in this case is to choose 10 exercises that address the entire body, lets say: leg press, db chest press, machine lat pulldown, barbell overhead press, barbell curl, leg curl, ab crunch, low back extension, db lateral raise, wrist flexion. For the next 10 workouts you will perform these 10 exercises in the same fashion each time. Change the order of exercises each time; make it as varied as you wish but work hard on all exercises.
What will happen is since the exercises themselves are not changing the brain and nervous system will adapt to the technique or the exercise and become efficient at the movement; however, the overall stress on the body will be ever changing as well as provide a great deal of variety. - Doug Scott, Strength Coach
Monday, January 22, 2007
A Breath of Fresh Air
About 2 weeks ago I took a long walk with my dog through a local park and I was glad to see there was a lot of activity going on. This was in part due to the mild temperatures we've been experiencing here on the east coast. People were out jogging, roller blading, power walking and kids were just running around, you could feel the energy from all the activity.
Well, it's finally starting to get a little colder and this is the time of year when people fall in to their sedentary state - a hibernation of sorts. They get a bit lazy and find excuses for blowing off exercise, they become less motivated, usually because they can hide behind a thick sweater or over sized sweatshirt add really start packing on the extra LB's. LB's - you know, POUNDS! Well, your health and fitness isn't a part time gig and just because it's cold outside doesn't mean it's okay to take a pass on doing some form of exericse.
OK, some of you are going to think I'm a bit nuts or even a little weird, but those who know me already know that, so for you others this may come as a little shock. I own and operate my own training facility in Asbury Park, NJ and have access to some of the best equipment in the industry but prefer to train outside with sand bags and my stone that I had made. In fact, just the other morning at 6AM I was outside on my front porch working out and at the start of my training session it started to snow. It was very invigorating - physically, mentally, spiritually. The peacefulness of the morning, the crispness of the air (which by the way makes it a bit more challenging to breathe in) and the personal satisfaction of completing a workout was and is extremely rewarding.
All I'm trying to do here is encourage you to get outside and not use the weather, time of year or "I can't get to the gym" excuse. Find time - make time.
Here is a chapter that I wrote for a project called GET FIT NJ! It is entitled "Exercising Outdoors - An Informal Approach to Fitness". Please take the time to read it and pass it along to others that you feel may benefit. - Fred Fornicola, Premiere Personal Fitness
Well, it's finally starting to get a little colder and this is the time of year when people fall in to their sedentary state - a hibernation of sorts. They get a bit lazy and find excuses for blowing off exercise, they become less motivated, usually because they can hide behind a thick sweater or over sized sweatshirt add really start packing on the extra LB's. LB's - you know, POUNDS! Well, your health and fitness isn't a part time gig and just because it's cold outside doesn't mean it's okay to take a pass on doing some form of exericse.
OK, some of you are going to think I'm a bit nuts or even a little weird, but those who know me already know that, so for you others this may come as a little shock. I own and operate my own training facility in Asbury Park, NJ and have access to some of the best equipment in the industry but prefer to train outside with sand bags and my stone that I had made. In fact, just the other morning at 6AM I was outside on my front porch working out and at the start of my training session it started to snow. It was very invigorating - physically, mentally, spiritually. The peacefulness of the morning, the crispness of the air (which by the way makes it a bit more challenging to breathe in) and the personal satisfaction of completing a workout was and is extremely rewarding.
All I'm trying to do here is encourage you to get outside and not use the weather, time of year or "I can't get to the gym" excuse. Find time - make time.
Here is a chapter that I wrote for a project called GET FIT NJ! It is entitled "Exercising Outdoors - An Informal Approach to Fitness". Please take the time to read it and pass it along to others that you feel may benefit. - Fred Fornicola, Premiere Personal Fitness
Friday, January 19, 2007
Why Complicate Exercise?
Too often in today’s fitness world there is an overabundance of misleading information that seems to create more havoc than providing solutions. Having to stay on top of the latest fads and trends is a full time job – one that I do not subscribe to and never will since I see no reason. The need to find what is “best” or “optimal” becomes the focus of many trainers and trainees alike – usually causing one to lose sight of what is truly important – which is health. The fact that using basic exercises, doing some recreational/cardiovascular activity and eating good wholesome food performed on a routine basis have been a mainstay for hundreds of years. Surprisingly there are some that still vehemently oppose that concept. Not outwardly of course (well, in some cases maybe) but they do so through overly complicated methods and “scientific research”. There seems to be a need to create a “new and improved” approach that will catapult fitness to the next level. In my mind, this begs the question of why? Why complicate the uncomplicated. Is it because they truly feel they have discovered a “new” approach or are they out for the money or just bored and feel the need to stir the pot? Hey, there’s nothing wrong with trying to improve on things but don’t sit there thinking for one minute that you’ll get anywhere trying to put a square object in a round hole.
Fred Fornicola
Premiere Personal Fitness
Fred Fornicola
Premiere Personal Fitness
Wednesday, January 17, 2007
Dumbbell Training
Just a quick update on Matt Brzycki's and my book "Dumbbell Training for Strength and Fitness".
First, Matt and I would like to thank all of those who purchased the book. Secondly, we are happy to announce that the book has been received very well - so much so that our distributor just told us that we are sold out (3,000 copies in 7 month's) so we OK'd a second printing to be done immediately.
For those interested in getting a copy, you can check your local Barnes and Noble or order from Amazon.com
If anyone wants a sneak peak you can visit my website, Premiere Personal Fitness.
Again, thank you very much for your support - it is greatly appreciated.
Fred Fornicola
Premiere Personal Fitness
Monday, January 15, 2007
Workout of the Week #2
We will be trying to post a "Workout of the Week" each week to share some of the programs we use for ourselves personally as well as for our trainees. Feel free to substitute exercises to your needs and/or availability so if an exercise calls for shoulder presses feel free to use a machine, dumbbells, barbell, sand bag, anvil, stone, whatever jazzes you. Repetition ranges are for example only. If you prefer higher reps, do them but regardless of the repetition range always try to exceed your goals and don't stop the set just because you achieved a number - keep going past your goal number if possible.
Db hammer curl
Db standing overhead press
Chin-up or layback row
Push-ups
Db lunges
Crunches
- Doug Scott, Strength Coach
Db hammer curl
Db standing overhead press
Chin-up or layback row
Push-ups
Db lunges
Crunches
- Doug Scott, Strength Coach
Thursday, January 11, 2007
What The Experts Say
I am always amazed when I am in a book store and see the amount of books written on “how to improve ones fitness.” Whether the book is written with the intent of making the reader a better athlete, as in the case of many strength training for sports books, or simply looking better as with the “look great in 8 weeks” books. In any case all of these books have two things is common. First off they all start with a standard release of liability; you know the line, “be sure you see a doctor before starting any exercise program.” In addition they all offer the hope that this book is the missing link in your quest for improved physical fitness. In Fact many guarantee success.
The first statement I won’t comment on since I also think everyone should receive a doctor’s clearance before starting an exercise program. The second comment however, I take issue with. Mainly because there are no guarantees in life and an exercise program is no different. In addition, there is no way the author, regardless of his/her credentials, can prescribe a detailed fitness plan for an individual they never met. Offer general guidelines, yes, but offer a detailed week by week workout plan is not possible. In fact many of these “guides” often leave the reader frustrated with exercise all together after the plan does not live up to claims.
The truth of the matter is many people turn to these books for guidance on how to better their lives through exercise. I think that’s great so many people what to become more physically fit. However, the answer is not in any book. Finding out what is best for you, in terms of exercise, can only be learned by doing. If you want to improve you fitness, than stop reading about a new routine and start moving with the routine you currently are on. If you want to read a book pick up a Gray’s Anatomy text and learn how the body functions and choose exercises accordingly. If your goal is become a stronger person than experiment with different exercises, set and rep combinations and notate which ones you like better, than strive to improve on each exercise. Improving your physical fitness is very simple, and you don’t need to read 300 page book to get the answer.
*Get doctor’s clearance
*Identify what you need to work on (muscular strength, cardiovascular endurance, flexibility etc.)
*Pick exercises you enjoy doing to address these needs
*Stay consistent with your plan for 3-5 days a week
*Be patient and stay the course.
- Doug Scott, Strength Coach
The first statement I won’t comment on since I also think everyone should receive a doctor’s clearance before starting an exercise program. The second comment however, I take issue with. Mainly because there are no guarantees in life and an exercise program is no different. In addition, there is no way the author, regardless of his/her credentials, can prescribe a detailed fitness plan for an individual they never met. Offer general guidelines, yes, but offer a detailed week by week workout plan is not possible. In fact many of these “guides” often leave the reader frustrated with exercise all together after the plan does not live up to claims.
The truth of the matter is many people turn to these books for guidance on how to better their lives through exercise. I think that’s great so many people what to become more physically fit. However, the answer is not in any book. Finding out what is best for you, in terms of exercise, can only be learned by doing. If you want to improve you fitness, than stop reading about a new routine and start moving with the routine you currently are on. If you want to read a book pick up a Gray’s Anatomy text and learn how the body functions and choose exercises accordingly. If your goal is become a stronger person than experiment with different exercises, set and rep combinations and notate which ones you like better, than strive to improve on each exercise. Improving your physical fitness is very simple, and you don’t need to read 300 page book to get the answer.
*Get doctor’s clearance
*Identify what you need to work on (muscular strength, cardiovascular endurance, flexibility etc.)
*Pick exercises you enjoy doing to address these needs
*Stay consistent with your plan for 3-5 days a week
*Be patient and stay the course.
- Doug Scott, Strength Coach
Tuesday, January 09, 2007
The HIGH PERFORMANCE TRAINING discussion board has been re-opened for intelligent discussions on safe, efficient and effective training for health and fitness.
Feel free to register. - Fred Fornicola
Feel free to register. - Fred Fornicola
Monday, January 08, 2007
Romancing the Stone
You may have seen these guys on TV before, you know those big behemoths (and I mean that in a good way fellas) known as Strongmen who pull trolley cars, lift those huge log bars over their heads, carry heavy implements in their hands (known as the farmers walk) and lift those huge stones. Well, you don't have to be that big or that strong to perform the exercises that they do but can definitely benefit from what those exercises provide as far as building strength and fitness.
Here's a perfect example of what I mean. I was looking to get a stone and Dr. Ken Leistner recommended I get in touch with a gentleman named Steve Slater of Slaters Hardware . Steve is a strongman competitor himself and was able very helpful in helping me decide which stone I should purchase. I ended up buying the lightest stone he made which weighed in at 39 pounds and 10" in diameter. I bought this particular stone so I and my clients could have even more diversity in our training, but more importantly I want to make sure that I can implement the use of this modality safely and effectively. I can see this stone being very addicting because it has so much versatility and is pretty challenging. This size stone is great to do deadlifts, (controlled) cleans to the shoulder, overhead pressing (1 arm or 2), hammer and regular curls along with stiff leg deadlifts, squats and other compound movements. Now the 39 pound ball is far from being a stones throw away (pun intended) from what these and other guys use for competition and recreation but it is still a very valuable tool and should be used more often to build strength and tax the cardiovascular system.
Here is a workout that involves only using the stone. Use 1 set of an all out effort with each exercise and take no longer than 60 seconds between movements.
Standing overhead press
Squat holding the stone at chest height
Stiff leg deadlift
Hammer curl
Stone lift to shoulder - alternating sides for each rep
This workout may take 15-20 minutes to complete. You will have worked every major muscle group in your body directly and indirectly and will certainly elevate your heart rate if you are giving 100 percent effort on each exercise and take little rest between movements. As time progresses I will try to update what new and exciting ways I have come up with to use the stone.
To reach Steve Slater email him at sslater1@columbus.rr.com
Here's a perfect example of what I mean. I was looking to get a stone and Dr. Ken Leistner recommended I get in touch with a gentleman named Steve Slater of Slaters Hardware . Steve is a strongman competitor himself and was able very helpful in helping me decide which stone I should purchase. I ended up buying the lightest stone he made which weighed in at 39 pounds and 10" in diameter. I bought this particular stone so I and my clients could have even more diversity in our training, but more importantly I want to make sure that I can implement the use of this modality safely and effectively. I can see this stone being very addicting because it has so much versatility and is pretty challenging. This size stone is great to do deadlifts, (controlled) cleans to the shoulder, overhead pressing (1 arm or 2), hammer and regular curls along with stiff leg deadlifts, squats and other compound movements. Now the 39 pound ball is far from being a stones throw away (pun intended) from what these and other guys use for competition and recreation but it is still a very valuable tool and should be used more often to build strength and tax the cardiovascular system.
Here is a workout that involves only using the stone. Use 1 set of an all out effort with each exercise and take no longer than 60 seconds between movements.
Standing overhead press
Squat holding the stone at chest height
Stiff leg deadlift
Hammer curl
Stone lift to shoulder - alternating sides for each rep
This workout may take 15-20 minutes to complete. You will have worked every major muscle group in your body directly and indirectly and will certainly elevate your heart rate if you are giving 100 percent effort on each exercise and take little rest between movements. As time progresses I will try to update what new and exciting ways I have come up with to use the stone.
To reach Steve Slater email him at sslater1@columbus.rr.com
Thursday, January 04, 2007
The Second "5 Hard & Fast Rules of Strength Training"
see the December 11, 2006 installment for the "First 5 Hard & Fast Rules"
6. Use a reasonable volume of training.
As mentioned in point number 4 above, there is no need to perform a high volume of exercises per session. This holds true for exercise sets. A 1 to 3 sets/exercise protocol is within reason and should be the guiding rule to create muscle overload. It’s effective, time-efficient, and also facilitates recovery because the body doesn’t have to deal with unnecessary stress bouts and energy depletion. Similarly, very intense training sessions require a few days to fully recover from, therefore two to three sessions per week should be the limit. If more people trained harder and took an extra day of recovery between these more intense sessions, there would be more muscle visible in the world.
7. Vary the number of repetitions.
Proper strength training should involve significant resistance to recruit and fatigue targeted muscle fibers. It is not advisable to perform hundreds of repetitions in an exercise set as the resistance needed for this would be too light and inadequate for creating muscle tension and overload. Because research is mixed on the exact number of repetitions needed for specific types of development (i.e., maximum strength, quick strength [explosion], increased muscle size, and extended force output [muscular endurance]), a wide range of repetitions can be used. A reasonable range of repetitions would be from four to twenty five, used systematically to enhance muscle capacity
over the course of individual training period segments and the training year.
8. Vary exercises and workout day formats.
Proper strength training can be a grind due to its stressful nature, therefore to add variety to training, rotate exercises between workouts and alter the workout day formats throughout the training year. Examples: leg presses for workout A, barbell or machine squats for workout B, and dead lifts for workout C. Wide grip pulldowns for the upper back on workout 1, chin ups on workout 2, and close grip pulldowns on workout 3. Train ten weeks doing total body on Monday, upper body on Thursday, and lower body on Friday. For the next 8 weeks, switch to a total body workout every fourth day. Bottom line: use a variety of exercises and training day formats, but maintain consistency and progression.
9. Use sensible nutritional intake.
The good ole days of recommending fresh fruits, vegetables, low-fat proteins, complex carbohydrates, and adequate hydration seem to have been be lost as there are a gazillion ergogenic aids and supplements are on the market. All are purported to enhance some elusive quality, namely increased muscle mass, strength, energy and/or leanness. They cost money, but so do trips to the local supermarket to obtain regular food products which we all have to do anyway. No one wants to hear this because it’s boring, but if a person eats sensibly – that is, eats balanced meals derived from the four food groups obtainable at the supermarket and gets enough calories to support whatever is desired (i.e., weight gain, loss, maintenance) -- that in itself should be sufficient to reach their goal.
10. Accept your body type and genetic limitations.
Last but not least is the genetic issue. I saved this for the end purposely as it is the greatest reality check of them all: you’re stuck with your body type and genetic endowment no matter how much you wish it could change. Thirty years ago I was ’-9”, weighed approximately 155 to 160 pounds, and could maybe do 185 pounds for 10 repetitions in the bench press before I started serious strength training. Fifteen years ago, I was 5’-9”, weighed approximately 193 to 197 pounds, and could do 225 pounds for 9 repetitions in the bench press due to hard, consistent, and progressive training. Currently, I’m 5’-9”, weigh approximately 185 to 190 pounds, and can do 225 pounds for 6 repetitions due to the fact I’m 47 years old and trying to hang on to continued consistent, progressive training. I hate to admit it, but I’m on the down- side. My shoulder bone/ligament structure isn’t going to change, I’m stuck with a 5’- 9” frame, but my body composition and strength levels can vary depending on how I
train. My point is you’re not going to make any major transformations in your
strength and physique once you make the initial commitment and tap into your genetic potential. The key is to accept what you have and train intelligently within its confines. - Tom Kelso, Strength Coach, SLU
6. Use a reasonable volume of training.
As mentioned in point number 4 above, there is no need to perform a high volume of exercises per session. This holds true for exercise sets. A 1 to 3 sets/exercise protocol is within reason and should be the guiding rule to create muscle overload. It’s effective, time-efficient, and also facilitates recovery because the body doesn’t have to deal with unnecessary stress bouts and energy depletion. Similarly, very intense training sessions require a few days to fully recover from, therefore two to three sessions per week should be the limit. If more people trained harder and took an extra day of recovery between these more intense sessions, there would be more muscle visible in the world.
7. Vary the number of repetitions.
Proper strength training should involve significant resistance to recruit and fatigue targeted muscle fibers. It is not advisable to perform hundreds of repetitions in an exercise set as the resistance needed for this would be too light and inadequate for creating muscle tension and overload. Because research is mixed on the exact number of repetitions needed for specific types of development (i.e., maximum strength, quick strength [explosion], increased muscle size, and extended force output [muscular endurance]), a wide range of repetitions can be used. A reasonable range of repetitions would be from four to twenty five, used systematically to enhance muscle capacity
over the course of individual training period segments and the training year.
8. Vary exercises and workout day formats.
Proper strength training can be a grind due to its stressful nature, therefore to add variety to training, rotate exercises between workouts and alter the workout day formats throughout the training year. Examples: leg presses for workout A, barbell or machine squats for workout B, and dead lifts for workout C. Wide grip pulldowns for the upper back on workout 1, chin ups on workout 2, and close grip pulldowns on workout 3. Train ten weeks doing total body on Monday, upper body on Thursday, and lower body on Friday. For the next 8 weeks, switch to a total body workout every fourth day. Bottom line: use a variety of exercises and training day formats, but maintain consistency and progression.
9. Use sensible nutritional intake.
The good ole days of recommending fresh fruits, vegetables, low-fat proteins, complex carbohydrates, and adequate hydration seem to have been be lost as there are a gazillion ergogenic aids and supplements are on the market. All are purported to enhance some elusive quality, namely increased muscle mass, strength, energy and/or leanness. They cost money, but so do trips to the local supermarket to obtain regular food products which we all have to do anyway. No one wants to hear this because it’s boring, but if a person eats sensibly – that is, eats balanced meals derived from the four food groups obtainable at the supermarket and gets enough calories to support whatever is desired (i.e., weight gain, loss, maintenance) -- that in itself should be sufficient to reach their goal.
10. Accept your body type and genetic limitations.
Last but not least is the genetic issue. I saved this for the end purposely as it is the greatest reality check of them all: you’re stuck with your body type and genetic endowment no matter how much you wish it could change. Thirty years ago I was ’-9”, weighed approximately 155 to 160 pounds, and could maybe do 185 pounds for 10 repetitions in the bench press before I started serious strength training. Fifteen years ago, I was 5’-9”, weighed approximately 193 to 197 pounds, and could do 225 pounds for 9 repetitions in the bench press due to hard, consistent, and progressive training. Currently, I’m 5’-9”, weigh approximately 185 to 190 pounds, and can do 225 pounds for 6 repetitions due to the fact I’m 47 years old and trying to hang on to continued consistent, progressive training. I hate to admit it, but I’m on the down- side. My shoulder bone/ligament structure isn’t going to change, I’m stuck with a 5’- 9” frame, but my body composition and strength levels can vary depending on how I
train. My point is you’re not going to make any major transformations in your
strength and physique once you make the initial commitment and tap into your genetic potential. The key is to accept what you have and train intelligently within its confines. - Tom Kelso, Strength Coach, SLU
Monday, January 01, 2007
Investment Strategy for a Healthier Lifestyle
How much is good health worth? How much would you pay to stay healthy? Would you do anything that would sacrifice you health? These are questions I ask my clients during our initial evaluation before we start training. Almost everyone has the same response, “my heath is a top priority” or “staying healthy is priceless”. Of course, most people would not do anything to intentionally sacrifice their physical health but many do due to the lack of exercise, which of course is not helping matters any.
Now here is where I start to get concerned. When I ask if staying healthy is so important, why has it been so long since you last exercised? The common responses are, “I don’t have enough time”, “work has been hectic lately”, “I mean to exercise but something else always seems to come up”. I’m not saying that commitments such as work, family and social obligations should be shunned; however taking the time to exercise is a great step in continuing to lead a healthy lifestyle. This is not anything new or revolutionary.
A majority of people would tend to agree that staying physically fit is extremely beneficial in promoting good health. The fitness boom of the seventies and eighties did a wonderful job of promoting and establishing the long-term benefits of leading an active lifestyle. The next hurdle we face as fitness enthusiasts is the public’s persona on how much time is needed to become and stay fit. Let’s face it, we live in a time-starved society, where “there never seems to be enough time to get anything done”. Walk around any office building and you will hear sayings like this all the time. Compound that with the exercise protocols that state, for improved health one has to perform cardiovascular exercise 3-5 days a week for 20-60 minutes in addition to strength training 2-3 times a week with multiple sets in order to keep the muscles and joints strong. If you were to add up all that fitness activity that is “required” to stay healthy, it would be between 3-5 hours a week or 100-200 hours a year! With that kind of time commitment required no wonder people can’t find the time to exercise. So, the common misconception is if an individual can’t commit to exercising at least 3 days a week for an hour than they can’t be fit. This is simply not true!
Studies, as well as personal application for myself and my clients, have shown that resistance training 3 times per week using one set to muscular fatigue will increase strength and cardiovascular benefits. This is certainly a step in the right direction, but for many 3 times a week is still a large time commitment. It was never stated or proven that 10-12 exercises performed 3 times a week was the “secret” to improving fitness, but working hard with a high level of intensity or effort is, so what if rather than 10 exercises to address the entire major muscle structures the volume was limited to only 5-7 total sets performed twice a week? Based on the overload principle, as long as the exercises are made progressively more challenging, then the body will adapt and become stronger, regardless of the volume. The exercise selection could be as follows:
Multi joint leg exercise (squat, leg press, deadlift, lunge)
Multi joint pushing exercise (chest press, overhead press, dips, push-ups),
Multi joint pulling movement (chin-ups, lat pulldown, seated row)
Round out the program with an abdominal and a lower back exercise and either grip/neck or calf work.
All exercises are done with a high level of intensity (until no more repetitions can be performed with good technique). The time between exercises should be minimized (20-40 seconds) so that the heart rate can stay elevated. This adjustment in volume and frequency will reduce the amount of time invested from 4 hours a week (208 hours a year with traditional guidelines) to 1 hour (or less) per week (roughly 52 hours a year). This reduction in the amount of time needed to become physically fit should have a great impact on how people view exercise and hopefully lead to another “fitness boom.” I am not saying this is THE best method of exercising for everyone; some may enjoy performing more activity and that’s fine; the main goal is realizing the benefits of maintaining an active lifestyle and making time to pursue it.
"Train With A Purpose"
www.premierepersonalfitness.com
Fred Fornicola
Now here is where I start to get concerned. When I ask if staying healthy is so important, why has it been so long since you last exercised? The common responses are, “I don’t have enough time”, “work has been hectic lately”, “I mean to exercise but something else always seems to come up”. I’m not saying that commitments such as work, family and social obligations should be shunned; however taking the time to exercise is a great step in continuing to lead a healthy lifestyle. This is not anything new or revolutionary.
A majority of people would tend to agree that staying physically fit is extremely beneficial in promoting good health. The fitness boom of the seventies and eighties did a wonderful job of promoting and establishing the long-term benefits of leading an active lifestyle. The next hurdle we face as fitness enthusiasts is the public’s persona on how much time is needed to become and stay fit. Let’s face it, we live in a time-starved society, where “there never seems to be enough time to get anything done”. Walk around any office building and you will hear sayings like this all the time. Compound that with the exercise protocols that state, for improved health one has to perform cardiovascular exercise 3-5 days a week for 20-60 minutes in addition to strength training 2-3 times a week with multiple sets in order to keep the muscles and joints strong. If you were to add up all that fitness activity that is “required” to stay healthy, it would be between 3-5 hours a week or 100-200 hours a year! With that kind of time commitment required no wonder people can’t find the time to exercise. So, the common misconception is if an individual can’t commit to exercising at least 3 days a week for an hour than they can’t be fit. This is simply not true!
Studies, as well as personal application for myself and my clients, have shown that resistance training 3 times per week using one set to muscular fatigue will increase strength and cardiovascular benefits. This is certainly a step in the right direction, but for many 3 times a week is still a large time commitment. It was never stated or proven that 10-12 exercises performed 3 times a week was the “secret” to improving fitness, but working hard with a high level of intensity or effort is, so what if rather than 10 exercises to address the entire major muscle structures the volume was limited to only 5-7 total sets performed twice a week? Based on the overload principle, as long as the exercises are made progressively more challenging, then the body will adapt and become stronger, regardless of the volume. The exercise selection could be as follows:
Multi joint leg exercise (squat, leg press, deadlift, lunge)
Multi joint pushing exercise (chest press, overhead press, dips, push-ups),
Multi joint pulling movement (chin-ups, lat pulldown, seated row)
Round out the program with an abdominal and a lower back exercise and either grip/neck or calf work.
All exercises are done with a high level of intensity (until no more repetitions can be performed with good technique). The time between exercises should be minimized (20-40 seconds) so that the heart rate can stay elevated. This adjustment in volume and frequency will reduce the amount of time invested from 4 hours a week (208 hours a year with traditional guidelines) to 1 hour (or less) per week (roughly 52 hours a year). This reduction in the amount of time needed to become physically fit should have a great impact on how people view exercise and hopefully lead to another “fitness boom.” I am not saying this is THE best method of exercising for everyone; some may enjoy performing more activity and that’s fine; the main goal is realizing the benefits of maintaining an active lifestyle and making time to pursue it.
"Train With A Purpose"
www.premierepersonalfitness.com
Fred Fornicola
Thursday, December 21, 2006
A Creed to Live By
For some, the holiday season is a time for reflection so I leave you with these thoughts by Nancye Sims until the new year.
Don't undermine your worth by comparing yourself to others.
It is because we are different that each of us is special.
Don't set your goals by what other people deem important.
Only you know what is best for you.
Don't take for granted the things closest to your heart.
Cling to them as you would your life, for without them life is meaningless.
Don't let life slip through your fingers by living in the past or for the future.
By living your life one day at a time, you live up all the days of your life.
Don't give up when you still have something left to give,
Nothing is really over . . . till the moment you stop trying.
Don't be afraid to admit that you are less than perfect.
It is this fragile thread that binds us together.
Don't be afraid to encounter risks.
It is by taking chances that we learn to be brave.
Don't shut love out of your life by saying it's impossible to find.
The quickest way to receive love is to give love;
the fastest way to lose love is to hold it too tightly;
and the best way to keep love is to give it wings.
Don't dismiss your dreams.
To be without dreams is to be without hope;
to be without hope is to be without purpose.
Don't run through life so fast
that you forget not only where you've been,
but where you are going.
Life is not a race,
but a journey to be savored every step of the way.
Don't undermine your worth by comparing yourself to others.
It is because we are different that each of us is special.
Don't set your goals by what other people deem important.
Only you know what is best for you.
Don't take for granted the things closest to your heart.
Cling to them as you would your life, for without them life is meaningless.
Don't let life slip through your fingers by living in the past or for the future.
By living your life one day at a time, you live up all the days of your life.
Don't give up when you still have something left to give,
Nothing is really over . . . till the moment you stop trying.
Don't be afraid to admit that you are less than perfect.
It is this fragile thread that binds us together.
Don't be afraid to encounter risks.
It is by taking chances that we learn to be brave.
Don't shut love out of your life by saying it's impossible to find.
The quickest way to receive love is to give love;
the fastest way to lose love is to hold it too tightly;
and the best way to keep love is to give it wings.
Don't dismiss your dreams.
To be without dreams is to be without hope;
to be without hope is to be without purpose.
Don't run through life so fast
that you forget not only where you've been,
but where you are going.
Life is not a race,
but a journey to be savored every step of the way.
Wednesday, December 20, 2006
Understanding the Net Impact
Ok, some day the FDA will implement some serious standards with regards to supplements and proper nutritional guidelines, not to mention clear and concise definitions and terminology that are actually helpful to those who are seriously looking to improve their health, but until then, here is some information on the misleading carbohydrate phenomenon known as “net” and “impact” carbs.
Since the Atkins revolution, individuals have been banning carbohydrates from their diets, swearing that this way of eating has been their only means of reducing body weight. Manufacturers, smelling the fear from those carbohydrate depleted individuals, have pounced on the market place and have bamboozled those poor people with a game of “Three Card Monty”. Take a carb here, move it over there, switch it over there and call it a “net carb” and voila, no more carbs. Hmmm, I’m new to this game so let’s see that again. Ok, I’ll do it again in slow motion. I take a carbohydrate (which has 4 calories per gram) and there are 20 grams per serving, now out of that 20 grams, 15 are sugar alcohol, but sugar alcohol doesn’t effect your blood sugar as quickly as refines sugars do so we don’t have to count that. Sound good? Sure, but hey, what about those total calories listed? There’s 80 calories total but only 5 are impacting me so that should only be 20, right? WRONG! Too many people who are convinced that Atkins and others came up with such a brain storm of an idea are either kidding themselves into thinking this is the proper way to go or they are too afraid to deviate from what they think has triggered their success. Most are failing to realize the fact that just eliminating simple and refined sugars could have been done a long time ago and their body weight would have been reduced without a doctor’s name attached.
"TRAIN WITH A PURPOSE"
Fred Fornicola
www.premierepersonalfitness.com
Since the Atkins revolution, individuals have been banning carbohydrates from their diets, swearing that this way of eating has been their only means of reducing body weight. Manufacturers, smelling the fear from those carbohydrate depleted individuals, have pounced on the market place and have bamboozled those poor people with a game of “Three Card Monty”. Take a carb here, move it over there, switch it over there and call it a “net carb” and voila, no more carbs. Hmmm, I’m new to this game so let’s see that again. Ok, I’ll do it again in slow motion. I take a carbohydrate (which has 4 calories per gram) and there are 20 grams per serving, now out of that 20 grams, 15 are sugar alcohol, but sugar alcohol doesn’t effect your blood sugar as quickly as refines sugars do so we don’t have to count that
"TRAIN WITH A PURPOSE"
Fred Fornicola
www.premierepersonalfitness.com
Monday, December 18, 2006
Finding A Balance
I often hear and read about people who are concerned about "how much they can lift" or "how much body mass" (a term that ranks right up there with the word "bulk" - both meaning "I workout but there's a nice layer of fat over all my muscle") or they just focus on how large their arms are but fail to focus on any other aspect of their health. Health (physical, mental, emotional, spiritual) needs to be an issue that everyone should address and balancing it can be hard. General health is an issue that is overlooked too often. The doctor isn't going to be too impressed when you walk in for a physical and tell him you can squat 300 pounds but you're over weight, get winded walking up the stairs and your blood test results have him wondering how you've made it this far.
It is my firm opinion that an individual not only should be strong but also have a good level of fitness (the ability to perform daily functions with relative ease). Individuals need to focus on a safe and productive strength program, incorporate some type of conditioning work along with proper nutrition and a dose of recovery. Personally, I hold true to a philosophy of training that enables one to become stronger and more fit. This is done by performing a handful of compound exercises for 1 set to muscular fatigue or failure with a minimum (no more than 1 minute) of rest between exercises. Unfortuanately a lot of people worry about what the numbers (weights) are on the bar instead of focusing on working as hard and as quickly between sets as they can. Go in to many commercial gyms and clubs and you'll find people conversing and sitting around more than exercising. In fact, if you were to actually calculate the amount of exercise time they put in it probably would amount to about 30 minutes of activity. Hmm, where have we heard that before? The body isn't chasing a personal record - the mind is and that is all well and goodwhen it's time to run 2 miles or play with the kids or go for a hike it's your strength AND level of conditioning (general health) that enables you to do more than sit on the couch in between workouts.
"Train With A Purpose"
Fred Fornicola
www.premierepersonalfitness.com
It is my firm opinion that an individual not only should be strong but also have a good level of fitness (the ability to perform daily functions with relative ease). Individuals need to focus on a safe and productive strength program, incorporate some type of conditioning work along with proper nutrition and a dose of recovery. Personally, I hold true to a philosophy of training that enables one to become stronger and more fit. This is done by performing a handful of compound exercises for 1 set to muscular fatigue or failure with a minimum (no more than 1 minute) of rest between exercises. Unfortuanately a lot of people worry about what the numbers (weights) are on the bar instead of focusing on working as hard and as quickly between sets as they can. Go in to many commercial gyms and clubs and you'll find people conversing and sitting around more than exercising. In fact, if you were to actually calculate the amount of exercise time they put in it probably would amount to about 30 minutes of activity. Hmm, where have we heard that before? The body isn't chasing a personal record - the mind is and that is all well and goodwhen it's time to run 2 miles or play with the kids or go for a hike it's your strength AND level of conditioning (general health) that enables you to do more than sit on the couch in between workouts.
"Train With A Purpose"
Fred Fornicola
www.premierepersonalfitness.com
Friday, December 15, 2006
A Combo Workout
I have written many times that if an individual trains to MMF (momentary muscle failure) on 6-10 exercises, moving quickly through the workout (10-60 seconds rest between movements) they can not only increase their strength but their cardiovascular systems as well. For the most part, most of the people I train work very hard, close to; if not to failure on most exercises at most training sessions (determining how I train a particular client that day goes beyond the scope of this post). Some clients like different challenges or a higher level of fitness so I will implement the following type workout to keep them focused and enable them to have a productive workout.
The process goes something like this:
They will do a lower body compound movement like a leg press and take it to muscular fatigue and then I immediately move them to the treadmill for 2 hard minutes of walking/running. At the end of the 2 minutes I move them to their next exercise, like a machine shoulder press and have them perform a set to failure. I then move them back to the treadmill for another hard 2 minutes and then immediately over to the pulldown machine for a hard set (again, "hard" is a relative term) and then back to the treadmill for 2 more minutes. This cycle of events will be done for 2 rounds.
This enables the trainee to:
*Raise their HR beyond what their normal workout does
*Work hard on their exercises because they need to be more focused from their stint on the CV equipment with their raised HR
*Their workouts do not exceed a total of 30 minutes and they will get in ~12-15 minutes of total CV work (I have them do 3-5 minutes on the last go around of CV work), they are working non stop for those 30 minutes AND they are focused on their resistance work so they reduce the potential of injuring themselves.
Is this an optimal way to train someone for strength? Maybe, maybe not, I guess it all depends on how you define strength and what your needs are but I still feel that overall it is a healthy and safe way to approach strength and conditioning.
"Train With A purpose"
Fred Fornicola
www.premierepersonalfitness.com
The process goes something like this:
They will do a lower body compound movement like a leg press and take it to muscular fatigue and then I immediately move them to the treadmill for 2 hard minutes of walking/running. At the end of the 2 minutes I move them to their next exercise, like a machine shoulder press and have them perform a set to failure. I then move them back to the treadmill for another hard 2 minutes and then immediately over to the pulldown machine for a hard set (again, "hard" is a relative term) and then back to the treadmill for 2 more minutes. This cycle of events will be done for 2 rounds.
This enables the trainee to:
*Raise their HR beyond what their normal workout does
*Work hard on their exercises because they need to be more focused from their stint on the CV equipment with their raised HR
*Their workouts do not exceed a total of 30 minutes and they will get in ~12-15 minutes of total CV work (I have them do 3-5 minutes on the last go around of CV work), they are working non stop for those 30 minutes AND they are focused on their resistance work so they reduce the potential of injuring themselves.
Is this an optimal way to train someone for strength? Maybe, maybe not, I guess it all depends on how you define strength and what your needs are but I still feel that overall it is a healthy and safe way to approach strength and conditioning.
"Train With A purpose"
Fred Fornicola
www.premierepersonalfitness.com
Wednesday, December 13, 2006
Do You Own A Floor?
“Do you own a floor?” Crazy, or more like obnoxious question right, but that’s what I ask when people tell me they don’t have time to get to the gym. Our trendy fitness culture has lead many to feel that the gym is the only place “serious people” go to improve their strength and fitness but I can assure you, the use of your own bodyweight and a level floor can yield one heck of a workout if you are applying a high level of effort.
In my training facility I have a nice selection of machines, dumbbells and other odd objects to build strength, but I still implement exercises such as the good old pushup, bodyweight squat and crunch as often as I can. Ok, I hear some of you saying “I can’t do many pushups”. No problem, reduce the amount of resistance (your bodyweight) by kneeling on your knees or leaning up against a wall and work your way up to doing floor pushups or better yet, do negative only pushups (help yourself to the “up” position then slowly (6-8 seconds) lower yourself to the ground). How do you do squats with bad balance? Hold on to a secure object like a post or the handles of an open door. Necessity is the mother of invention so FIND WAYS.
Additional “floor” exercises to help build strength that can be used for variety are the stationary or walking lunge, wall squat, side plank hold, side crunch, four point hold and toe raise. Pick a handful of movements (3-5), work to muscular fatigue, take very little rest between exercises and perform 2-3 non-consecutive sessions each week. Just do yourself a favor and get busy!
"Train With A Purpose"
Fred Fornicola
www.premierepersonalfitness.com
In my training facility I have a nice selection of machines, dumbbells and other odd objects to build strength, but I still implement exercises such as the good old pushup, bodyweight squat and crunch as often as I can. Ok, I hear some of you saying “I can’t do many pushups”. No problem, reduce the amount of resistance (your bodyweight) by kneeling on your knees or leaning up against a wall and work your way up to doing floor pushups or better yet, do negative only pushups (help yourself to the “up” position then slowly (6-8 seconds) lower yourself to the ground). How do you do squats with bad balance? Hold on to a secure object like a post or the handles of an open door. Necessity is the mother of invention so FIND WAYS.
Additional “floor” exercises to help build strength that can be used for variety are the stationary or walking lunge, wall squat, side plank hold, side crunch, four point hold and toe raise. Pick a handful of movements (3-5), work to muscular fatigue, take very little rest between exercises and perform 2-3 non-consecutive sessions each week. Just do yourself a favor and get busy!
"Train With A Purpose"
Fred Fornicola
www.premierepersonalfitness.com
Monday, December 11, 2006
The First "5 Hard & Fast Rules of Strength Training"
1. Be compliant and work hard.
Provided the “X’s” and “O’s” are in place, simply making a concerted effort to “do something,” do it on a regular schedule, and do it as hard as you can at the time will go a long way to maximizing your potential. It’s 80% of the battle and the first requisite if anything is to be gained. Yes, there are specifics (type of exercises, number of reps, rep speed, weight loads, nutritional intake, etc.), but they are secondary to showing up and exuding effort as there are literally numerous ways to train.
2. Train with intensity (of effort).
Relative to the hard work aspect of point number one, its strength training! You’re trying to create overload in the muscles, and proper overload means forcing the muscles to work beyond their existing capacity. This is not easy and manifests itself in temporary pain, discomfort, heavy breathing, light-headedness, etc. due to the intense effort put forth. High reps, low reps, dumbbells, machines, one set or 3 sets, somewhere in the endeavor a high degree of effort must be expended so the recruited muscle fibers adapt and improve their quality if maximum gains are to be obtained.
3. Be safe.
The manner by which you train is a controllable variable in your long-term health and well-being. Exercise stresses the muscles, joints, and energy systems to create a positive adaptation to these stresses. Using proper exercise form is mandatory if one desires to train over the long-term. Proper body alignment/posture and controlled speed of movement through a safe range of motion makes the exercise safe not only during individual training sessions, but over all sessions year after year. The whole bouncing, yanking, and ballistic/explosive lifting debate ends abruptly here. Likewise, training loads, session volume, and number of training session per period need to fit so they do not over-stress and lead to chronic injuries and regression.
4. Use basic exercise movements.
One does not need to perform any complicated exercises nor a multitude of any
exercise each and every workout. The “Big Four” can go a long way for the upper body: a chest push, a seated/bent-over row, an overhead push, and a pull down/pull up. Throw in another pushing and pulling angle (i.e., incline press and upright row) -- or a direct triceps and biceps exercise – and it’s still simple and time-efficient. For the legs, a multi-joint glute/quad exercise and a hamstring exercise are the bare minimum such as a squat, dead lift, or leg press and a prone/seated leg curl or stiff-leg dead lift (RDL). A second multi-joint glute/quad exercise (i.e., lunge, single-leg squat/leg press) and direct calf work can also be added provided the total workout volume is not overly taxing.
5. If in doubt, SLOW DOWN!
Lift fast or lift slow? Who is right? The optimal speed-of-exercise camps are out there, and each espouses its own recommendations. The truth is, working to achieve a maximum number of repetitions in a set is the key to achieving optimal overload, regardless of exercise speed. In both cases – moving intentionally fast and slow, significant recruitment of muscle fibers will occur if one simply attempts to achieve maximum repetitions in the set. But here’s the key point of this issue: too fast creates too much momentum and lessens the tension on the muscles and increases the risk of muscle/joint trauma due to the excessive acceleration (and consequent deceleration). So, if in doubt, SLOW DOWN! You will not SAFELY recruit the higher threshold fiber types any better when moving a resistance fast as compared to moving it slower.
Move fast outside the weight room if you’re a an athlete practicing a sport (which by the way can result in injury, and often times does, but it is a risk you take when you play sports!). - Tom Kelso, Strength Coach, SLU
Provided the “X’s” and “O’s” are in place, simply making a concerted effort to “do something,” do it on a regular schedule, and do it as hard as you can at the time will go a long way to maximizing your potential. It’s 80% of the battle and the first requisite if anything is to be gained. Yes, there are specifics (type of exercises, number of reps, rep speed, weight loads, nutritional intake, etc.), but they are secondary to showing up and exuding effort as there are literally numerous ways to train.
2. Train with intensity (of effort).
Relative to the hard work aspect of point number one, its strength training! You’re trying to create overload in the muscles, and proper overload means forcing the muscles to work beyond their existing capacity. This is not easy and manifests itself in temporary pain, discomfort, heavy breathing, light-headedness, etc. due to the intense effort put forth. High reps, low reps, dumbbells, machines, one set or 3 sets, somewhere in the endeavor a high degree of effort must be expended so the recruited muscle fibers adapt and improve their quality if maximum gains are to be obtained.
3. Be safe.
The manner by which you train is a controllable variable in your long-term health and well-being. Exercise stresses the muscles, joints, and energy systems to create a positive adaptation to these stresses. Using proper exercise form is mandatory if one desires to train over the long-term. Proper body alignment/posture and controlled speed of movement through a safe range of motion makes the exercise safe not only during individual training sessions, but over all sessions year after year. The whole bouncing, yanking, and ballistic/explosive lifting debate ends abruptly here. Likewise, training loads, session volume, and number of training session per period need to fit so they do not over-stress and lead to chronic injuries and regression.
4. Use basic exercise movements.
One does not need to perform any complicated exercises nor a multitude of any
exercise each and every workout. The “Big Four” can go a long way for the upper body: a chest push, a seated/bent-over row, an overhead push, and a pull down/pull up. Throw in another pushing and pulling angle (i.e., incline press and upright row) -- or a direct triceps and biceps exercise – and it’s still simple and time-efficient. For the legs, a multi-joint glute/quad exercise and a hamstring exercise are the bare minimum such as a squat, dead lift, or leg press and a prone/seated leg curl or stiff-leg dead lift (RDL). A second multi-joint glute/quad exercise (i.e., lunge, single-leg squat/leg press) and direct calf work can also be added provided the total workout volume is not overly taxing.
5. If in doubt, SLOW DOWN!
Lift fast or lift slow? Who is right? The optimal speed-of-exercise camps are out there, and each espouses its own recommendations. The truth is, working to achieve a maximum number of repetitions in a set is the key to achieving optimal overload, regardless of exercise speed. In both cases – moving intentionally fast and slow, significant recruitment of muscle fibers will occur if one simply attempts to achieve maximum repetitions in the set. But here’s the key point of this issue: too fast creates too much momentum and lessens the tension on the muscles and increases the risk of muscle/joint trauma due to the excessive acceleration (and consequent deceleration). So, if in doubt, SLOW DOWN! You will not SAFELY recruit the higher threshold fiber types any better when moving a resistance fast as compared to moving it slower.
Move fast outside the weight room if you’re a an athlete practicing a sport (which by the way can result in injury, and often times does, but it is a risk you take when you play sports!). - Tom Kelso, Strength Coach, SLU
Friday, December 08, 2006
Gridiron High Intensity Training
Check out the Gridiron Inc. High Intensity Training videos. An awesome display of hard, intense work along with good coaching.
Breaking The Fast
In a recent conversation with nutritionist Tom Bilella, we discussed the importance of eating breakfast. As it is important to have frequent, well balanced meals during the course of the day breakfast is THE most important. Your body hasn't had nutrients for several hours and to get your brain and body going, a breakfast chock full of protein, essential fats and substantial carbohydrates is the perfect formula.
Too often, many people eat a poor breakfast - usually consisting of a bowl of sugary cereal or grab a bagel of muffin on the run while others blow off breakfast all together - opting for a cup of a high test Frappuccino and spending 3 dollars and change for zero nutrition. I understand most of us are on the run to work, getting kids off to school, etc. but there is an answer. A much healthier, more time efficient approach would be to drink your breakfast consisting of a good whey protein powder along with some milk (rice, almond, oat, cow if you can tolerate it), essential fatty acids (flax or fish oil) and some fresh fruit. Blend it and go.
The key to being healthy and losing body fat is to eat healthy foods and there is no better way to do that then by starting your day off right with a nutritious breakfast.
"Train With A Purpose"
Fred Fornicola
www.premierepersonalfitness.com
Too often, many people eat a poor breakfast - usually consisting of a bowl of sugary cereal or grab a bagel of muffin on the run while others blow off breakfast all together - opting for a cup of a high test Frappuccino and spending 3 dollars and change for zero nutrition. I understand most of us are on the run to work, getting kids off to school, etc. but there is an answer. A much healthier, more time efficient approach would be to drink your breakfast consisting of a good whey protein powder along with some milk (rice, almond, oat, cow if you can tolerate it), essential fatty acids (flax or fish oil) and some fresh fruit. Blend it and go.
The key to being healthy and losing body fat is to eat healthy foods and there is no better way to do that then by starting your day off right with a nutritious breakfast.
"Train With A Purpose"
Fred Fornicola
www.premierepersonalfitness.com
Monday, December 04, 2006
Workout of the Week #1
We will be trying to post a "Workout of the Week" each week to share some of the programs we use for ourselves personally as well as for our trainees. Feel free to substitute exercises to suit your needs and/or availability so if an exercise calls for shoulder presses feel free to use a machine, dumbbells, barbell, sand bag, anvil, stone, whatever jazzes you. Repetition ranges are for example only. If you prefer higher reps, do them, but regardless of the repetition range always try to exceed your goals and don't stop the set just because you achieved a number - keep going past your goal number if possible. Rest between sets should be minimal - no more than 60 seconds.
This workout, if done with little rest should take less than 20 minutes.
Dumbbell Front Squat 1x30 (dumbbell held high on the chest) immediately to
Dumbbell Stiff Leg Deadlifts 1x20
Dumbbell Shoulder Press 1x20
1 Arm Row 1x15
Pushups 1xmaximum effort
Dumbbell Shrug 1x30
Rope hand-overhand climb from floor max effort
Dumbbell hammer curls 1x20
Dumbbell Wrist Curl 1x30
"Train With A Purpose"
Fred Fornicola
www.premierepersonalfitness.com
This workout, if done with little rest should take less than 20 minutes.
Dumbbell Front Squat 1x30 (dumbbell held high on the chest) immediately to
Dumbbell Stiff Leg Deadlifts 1x20
Dumbbell Shoulder Press 1x20
1 Arm Row 1x15
Pushups 1xmaximum effort
Dumbbell Shrug 1x30
Rope hand-overhand climb from floor max effort
Dumbbell hammer curls 1x20
Dumbbell Wrist Curl 1x30
"Train With A Purpose"
Fred Fornicola
www.premierepersonalfitness.com
Friday, December 01, 2006
There Are No Secrets
“Psst, hey you, wanna know the REAL secret to having great abs….?”
How many times have you heard that kind of marketing hooey from the many money hungry industry gluttons who would like you to believe that there are secrets to becoming stronger and physically fit, promising that they and they alone are the ones with the magical answers? Amazing as it is, people still lean closely in to hear what they have to say, even after being bamboozled several times before by someone else (or even the same people) promising similar magical feats.
Here are the cold, hard facts folks. There are no secrets; there are no special gizmos, gadgets, formulas, workouts or pills to making you stronger and fit. Too often people get hung up on what I call the “X’s and O’s” of training – you know, the “best workout” or “best diet” or cardiovascular plan that happens to be trendy that particular month. Unfortunately, most people don’t know the why or how of performing meaningful exercise and are constantly mislead and misguided leaving them hopelessly lost and discouraged. Ok, maybe I lied – there are some secrets, but I’ll only share them with you, so listen closely. Use basic exercises, work hard and efficiently, be consistent with your training, conditioning and nutrition and stop trying to find the magic bullet. Simple works gang – it’s been proven time and time again.
"Train With A Purpose"
Fred Fornicola
www.premierepersonalfitness.com
How many times have you heard that kind of marketing hooey from the many money hungry industry gluttons who would like you to believe that there are secrets to becoming stronger and physically fit, promising that they and they alone are the ones with the magical answers? Amazing as it is, people still lean closely in to hear what they have to say, even after being bamboozled several times before by someone else (or even the same people) promising similar magical feats.
Here are the cold, hard facts folks. There are no secrets; there are no special gizmos, gadgets, formulas, workouts or pills to making you stronger and fit. Too often people get hung up on what I call the “X’s and O’s” of training – you know, the “best workout” or “best diet” or cardiovascular plan that happens to be trendy that particular month. Unfortunately, most people don’t know the why or how of performing meaningful exercise and are constantly mislead and misguided leaving them hopelessly lost and discouraged. Ok, maybe I lied – there are some secrets, but I’ll only share them with you, so listen closely. Use basic exercises, work hard and efficiently, be consistent with your training, conditioning and nutrition and stop trying to find the magic bullet. Simple works gang – it’s been proven time and time again.
"Train With A Purpose"
Fred Fornicola
www.premierepersonalfitness.com
Wednesday, November 29, 2006
Fast and Easy Eating
Because my schedule can be very hectic and my day starts very early, I have a tendency to “drink” breakfast which consists of organic coconut and almond milk, a quality whey protein (Dream Protein) and some essential fatty acids. There are times however when I can sit down like a human being and actually enjoy a meal I can chew so when that opportunity arises, I want to take advantage of it. Keeping in mind that I want to eat something healthy, convenient and have a feeling of satiety, my wife came up with the following recipe idea for me. She took organic brown rice and in following the directions, used organic light coconut milk instead of the required amount water and added a bit of Stevia as a sweetener. This provided a smoother and creamier texture as well as a good amount of flavor which brown rice by itself is usually devoid of.
Now with a sizeable amount of rice at my disposal, I can take what I want with me to eat for breakfast or even as a snack. I did add some cinnamon, extra almond milk, organic raw walnuts and a scoop of protein powder and mixed it all together for a tasty, well balanced breakfast this morning. I chose to eat it cold but you can heat it as well – just add the protein powder after it has cooled for a while.
“Train With A Purpose”
Fred Fornicola
www.premierepersonalfitness.com
Now with a sizeable amount of rice at my disposal, I can take what I want with me to eat for breakfast or even as a snack. I did add some cinnamon, extra almond milk, organic raw walnuts and a scoop of protein powder and mixed it all together for a tasty, well balanced breakfast this morning. I chose to eat it cold but you can heat it as well – just add the protein powder after it has cooled for a while.
“Train With A Purpose”
Fred Fornicola
www.premierepersonalfitness.com
Monday, November 27, 2006
The Importance of Daily Activity
In previous posts it has been mentioned that proper workout intensity along with sufficient recovery are vital to improve ones muscular strength and overall fitness. For the most part I can’t agree more; however, too often the aspect of recovery is taken out of context and too much time is spent “resting”. There are some factions of the strength training community that feel that any activity outside of the fitness center is detrimental to the recovery process. Although I do feel that recovery is an important element in the total fitness equation, I also believe that performing some sort of daily activity is also important. This activity, whenever possible, should take place outdoors in the “fresh air” and involve light to moderate exercise. Activates such as brisk walking, biking, hiking and callisthenic exercises are all terrific. The idea is to get the body moving -allowing the heart rate to become elevated, have the breathing rate increase and generally allow blood to flow freely throughout the body. Just 10-15 minutes of daily activity has many benefits which include improved mood, clearer thinking, better memory and improved physical fitness. So find 10-15 minutes each day and get moving, you’ll feel better after. – Doug Scott, Strength Coach
Monday, November 20, 2006
Go Ahead – Grunt All You Want
Ah grunting. Ya gotta love it when you’re getting down to those last few reps of an intense set and your hearts pounding so hard it feels like it’ll pop out of your shirt and your muscles are burning like hell from the hard work and you let out a loud OOMPH that would shatter glass. But at Planet Fitness, a chain of gyms with 120 locations, they say grunting (and other sounds) are a no-no. Yepper, grunting is a policy breaker – punishable by expulsion.
Ok, grunting or groaning isn’t the most pleasant of sounds but ones you expect to hear in a gym when people are training hard. I mean the busy signal of a telephone or the sounds of a dentists drill aren’t what you’d consider enjoyable sounds but hell, they come with the territory. Now granted, making obnoxious sounds and being overally vocal in the gym can be intimidating to some people – especially newcomers as well as disturuptive to others but in the case of Albert Agribay, who had 500 pounds on his back at the time, I think the man had a need to grunt a bit and in my opinion, every right to. Regardless however of the amount of weight, if someone is working really hard, they’re going to make some type of sound generally so go ahead, grunt if you have to but make sure you aren’t in a Planet Fitness facility or the cops will be there to haul you away.
To read the story in full…http://www.nytimes.com/2006/11/18/nyregion/18grunt.html
Ok, grunting or groaning isn’t the most pleasant of sounds but ones you expect to hear in a gym when people are training hard. I mean the busy signal of a telephone or the sounds of a dentists drill aren’t what you’d consider enjoyable sounds but hell, they come with the territory. Now granted, making obnoxious sounds and being overally vocal in the gym can be intimidating to some people – especially newcomers as well as disturuptive to others but in the case of Albert Agribay, who had 500 pounds on his back at the time, I think the man had a need to grunt a bit and in my opinion, every right to. Regardless however of the amount of weight, if someone is working really hard, they’re going to make some type of sound generally so go ahead, grunt if you have to but make sure you aren’t in a Planet Fitness facility or the cops will be there to haul you away.
To read the story in full…http://www.nytimes.com/2006/11/18/nyregion/18grunt.html
15 Minute Challenge
Somewhere along the line a time parameter was placed on how long one should exercise - totally disregarding the fact that it is the level of intensity or effort that someone works at which is what really matters. I had mentioned in a previous post (60 Minutes to Better Health) that 2 weekly high intensity strength sessions lasting approximately 30 minutes each could yield a decent, if not good level of cardiovascular fitness. There are however some who just can't break away to get those 2 sessions in so I am offering this 15 minute challenge. I realize I'm putting a time frame on what I just criticized in my opening line but I do this to emphasize the minimal amount of time really needed to have a productive workout.
So what is needed to have a productive workout? In my opinion, a persons workout is an individual endeavor - one that they should embrace as something that is truly theirs and theirs alone. They need to find exercises that are safe and enjoyable for them to perform as well as offer a challenge to their muscular and cardiovascular systems. Above all else they need to work hard and consistently for results to occur.
Here are just three ideas of what you can do in 15 minutes to elicit a positive physical and mental response to exercise:
* Run for 1/2 mile, stop and do as many pushups as possible, get back up and continue running for another 1/4 mile, stop and perform as many crunches as possible. Turn back around and run another 1/2 mile stop and perform as many bodyweight squats you can do then finish with an all out 1/4 mile effort back to your starting point.
* Perform as many pushups, bodyweight squats and chins or bodyweight rows as possible for 3 consecutive rounds. For example:
maximum effort pushups
maximum effort chins or rows
maximum effort bodyweight squats
repeat the cycle 2 more times
* The One-Weight Workout (as seen in the book "Dumbbell Training for Strength and Fitness")
Overhead Press - 1 x 15
Stiff-Leg Deadlift
Bench Row
Supine Press
Shrug
Deadlift
Crunch
Performance Points:
Use the same weight for all of the exercises (thus, the nickname of this workout is "The One-Weight Workout"). The weight that you use should be one that you can do for at least 15 repetitions in the overhead press (while standing). Your levels of strength and conditioning will dictate the number of repetitions that you do in the subsequent exercises. For this reason, no specific target repetitions are listed. Needless to say, this workout can be extremely challenging to the ego.
Try to keep your hands on the dumbbells for the entire workout. Take as little recovery as possible between each exercise. This workout is especially hard on your grip and overall musculature as well as your cardiovascular system.
These are just a couple examples of what can be done in a short amount of time so the excuse of "I don't have the time" isn't really a valid one in my opinion. Just get out and get it done!
"Train With A Purpose"
www.premierepersonalfitness.com
Fred Fornicola
So what is needed to have a productive workout? In my opinion, a persons workout is an individual endeavor - one that they should embrace as something that is truly theirs and theirs alone. They need to find exercises that are safe and enjoyable for them to perform as well as offer a challenge to their muscular and cardiovascular systems. Above all else they need to work hard and consistently for results to occur.
Here are just three ideas of what you can do in 15 minutes to elicit a positive physical and mental response to exercise:
* Run for 1/2 mile, stop and do as many pushups as possible, get back up and continue running for another 1/4 mile, stop and perform as many crunches as possible. Turn back around and run another 1/2 mile stop and perform as many bodyweight squats you can do then finish with an all out 1/4 mile effort back to your starting point.
* Perform as many pushups, bodyweight squats and chins or bodyweight rows as possible for 3 consecutive rounds. For example:
maximum effort pushups
maximum effort chins or rows
maximum effort bodyweight squats
repeat the cycle 2 more times
* The One-Weight Workout (as seen in the book "Dumbbell Training for Strength and Fitness")
Overhead Press - 1 x 15
Stiff-Leg Deadlift
Bench Row
Supine Press
Shrug
Deadlift
Crunch
Performance Points:
Use the same weight for all of the exercises (thus, the nickname of this workout is "The One-Weight Workout"). The weight that you use should be one that you can do for at least 15 repetitions in the overhead press (while standing). Your levels of strength and conditioning will dictate the number of repetitions that you do in the subsequent exercises. For this reason, no specific target repetitions are listed. Needless to say, this workout can be extremely challenging to the ego.
Try to keep your hands on the dumbbells for the entire workout. Take as little recovery as possible between each exercise. This workout is especially hard on your grip and overall musculature as well as your cardiovascular system.
These are just a couple examples of what can be done in a short amount of time so the excuse of "I don't have the time" isn't really a valid one in my opinion. Just get out and get it done!
"Train With A Purpose"
www.premierepersonalfitness.com
Fred Fornicola
Friday, November 17, 2006
10 or Under
As a rule of thumb, I train my clients 2 - 3 times per week and I have them do full body workouts. Full body workouts mean all the muscles of the body are stimulated directly and/or indirectly based on the exercise movements we select. I always incorporate a compound movement for the hips/legs by using some type of deep knee bend like the squat or deadlift or the "crowd favorite" - the ever ever hated Nautilus leverage leg press. We also routinely perform some kind of compound pressing movements for the shoulders and chest and at least two compound pulling exercises. The trainees workouts are structured around joint safety and muscle balance, with a constant emphasis on proper form and execution of every repetition of every set. We usually train each exercise using 1 set to muscular failure (i.e. another repetition can not physically be performed using proper form), other times we may stop just shy of fatigue, but regardless; the trainee’s job is to always work hard during the session.
During these sessions it is rare that a trainee will perform more than 10 total sets, more than likely it is 5-6 hard sets that revolve around compound movements plus we round out our program by doing some abdominal, lower back and grip work. Here are some sample workouts that cover the entire body in less than 10 sets and take 20 - 30 minutes of training (depending on your level of condition). Keep in mind that the equipment listed here is what I have to offer my clients and can be substituted with dumbbells, barbells, rocks, bodyweight or whatever modality you have available. The important point is to understand the concept and then utilize what you have available to have a well rounded program.
Sample 1
Pendulum Roach Press 1x15-20
Pulldown 1x15-20
Pendulum Dips 1x15-20
Hammer Iso Row 1x12-15
Nautilus Leverage Leg Press 1x30
Sand Bag Deadlifts 1x15-20
Hammer Gripper 1x15-20
Reverse Wrist Curl 1x15-20
Crunch 1x20 -25
Sample 2
Standing Overhead Press 1x15-20
Dumbbell Deadlift 1x20-25
Layback Rows with rope 1x max effort
Pushups 1x max effort
Pendulum Shrug 1x15-20
Thick Bar Dumbbell Curl 1x15-20
Bodyweight Squats 1x max effort
Crunch 1x max effort
Our training effort as I stated earlier is always HARD, sometimes that means the whole workout will be to MMF (momentary muscle failure/fatigue), other times only certain exercises will have an emphasis for that day while on other days no sets are to failure, but still challenging to the trainee.
If you are structuring a workout or feel your volume may be too high, think about the 10 set rule, vary your workouts via exercises, reps, sequence and intensity and you should have all your bases covered.
"TRAIN WITH A PURPOSE"
Fred Fornicola
www.premierepersonalfitness.com
During these sessions it is rare that a trainee will perform more than 10 total sets, more than likely it is 5-6 hard sets that revolve around compound movements plus we round out our program by doing some abdominal, lower back and grip work. Here are some sample workouts that cover the entire body in less than 10 sets and take 20 - 30 minutes of training (depending on your level of condition). Keep in mind that the equipment listed here is what I have to offer my clients and can be substituted with dumbbells, barbells, rocks, bodyweight or whatever modality you have available. The important point is to understand the concept and then utilize what you have available to have a well rounded program.
Sample 1
Pendulum Roach Press 1x15-20
Pulldown 1x15-20
Pendulum Dips 1x15-20
Hammer Iso Row 1x12-15
Nautilus Leverage Leg Press 1x30
Sand Bag Deadlifts 1x15-20
Hammer Gripper 1x15-20
Reverse Wrist Curl 1x15-20
Crunch 1x20 -25
Sample 2
Standing Overhead Press 1x15-20
Dumbbell Deadlift 1x20-25
Layback Rows with rope 1x max effort
Pushups 1x max effort
Pendulum Shrug 1x15-20
Thick Bar Dumbbell Curl 1x15-20
Bodyweight Squats 1x max effort
Crunch 1x max effort
Our training effort as I stated earlier is always HARD, sometimes that means the whole workout will be to MMF (momentary muscle failure/fatigue), other times only certain exercises will have an emphasis for that day while on other days no sets are to failure, but still challenging to the trainee.
If you are structuring a workout or feel your volume may be too high, think about the 10 set rule, vary your workouts via exercises, reps, sequence and intensity and you should have all your bases covered.
"TRAIN WITH A PURPOSE"
Fred Fornicola
www.premierepersonalfitness.com
Monday, November 13, 2006
Training the Abdominals….Properly
Let’s first define (no pun intended) the abdominal area. The abdominals are made up of four muscle groups; the rectus abdominus, the obliques (internal and external), the serratus and intercostal muscles. The rectus abdominus is the row of washboard-like muscles in the center of your midsection and is one flat muscle; therefore there is no upper and lower abs. There is a lower and upper section of the abdominal area, but it is all one muscle. The obliques, referred to by some as “Love Handles”, are located on the sides of your waist.
The abdominals, better known as the “Abs” are a muscle group that everyone wants to develop, but most go about it incorrectly. Some of the misconceptions and unproductive applications are training the abs daily, the use of high repetitions/sets, the concept of “spot reducing” the area (or any area) along with a host of countless gadgets and myths about training the abdominals. The abdominals are a muscle and should be trained as such. You want to develop muscle in that area and repeatedly imposing a direct workload on the area is not going to give you the muscularity you are hoping for, in fact it’s counter productive. What you are basically doing is over training the muscle by tearing down the muscle tissue and not allowing it to repair itself to develop. Careful and proper application of direct abdominal work done with moderate repetitions/sets on an infrequent basis, focusing on progression, along with a reduction in body fat levels will give you the tight abdominals you are hoping for.
So if you are doing crunches every day, countless reps and sets or using an Ab roller or some other device you bought from a Saturday morning infomercial, STOP before you injure your lower back and/or waste (or is that waist) more time. Learn to exercise properly and efficiently, clean up your diet and you’ll be proud to expose that newly defined set of abs when summer time rolls around.
"TRAIN WITH A PURPOSE"
Fred Fornicola
www.premierepersonalfitness.com
The abdominals, better known as the “Abs” are a muscle group that everyone wants to develop, but most go about it incorrectly. Some of the misconceptions and unproductive applications are training the abs daily, the use of high repetitions/sets, the concept of “spot reducing” the area (or any area) along with a host of countless gadgets and myths about training the abdominals. The abdominals are a muscle and should be trained as such. You want to develop muscle in that area and repeatedly imposing a direct workload on the area is not going to give you the muscularity you are hoping for, in fact it’s counter productive. What you are basically doing is over training the muscle by tearing down the muscle tissue and not allowing it to repair itself to develop. Careful and proper application of direct abdominal work done with moderate repetitions/sets on an infrequent basis, focusing on progression, along with a reduction in body fat levels will give you the tight abdominals you are hoping for.
So if you are doing crunches every day, countless reps and sets or using an Ab roller or some other device you bought from a Saturday morning infomercial, STOP before you injure your lower back and/or waste (or is that waist) more time. Learn to exercise properly and efficiently, clean up your diet and you’ll be proud to expose that newly defined set of abs when summer time rolls around.
"TRAIN WITH A PURPOSE"
Fred Fornicola
www.premierepersonalfitness.com
Thursday, November 09, 2006
Anatomy & Function
As important as it is to perform exercises that engage your entire musculature, it is also essential to understand which muscles are which, and what exercises work those muscles. For instance, when performing a chest press, the main muscles being used are the pectorals (chest), the anterior deltoid (front part of the shoulder) and the triceps. When you do pulling movements such as a chin up, you utilize your upper back (latissimus dorsi, along with smaller muscles of the upper back), biceps and forearms.
Having a general understanding of your anatomy, the muscles that are used during an exercise and how the muscles work will only add to your overall performance during your workout.
A Little More Detail
Chest: Properly known as the pectorals but better known as the chest or “pecs” is comprised of two muscles, the primary being the pectoralis major and the other being the pectoralis minor. The main function of the “pecs” is to pull the upper arm across the body.
Shoulders: The shoulder or “delts” are made up of three separate heads. The anterior delt which is positioned in the front of the shoulder and raises the arm forward; the middle delt or lateral head raises the arm sideways and the rear or posterior delt draws the arm backward.
Upper Back: The lattisimus dorsi or “lats” encompass most of the upper back. The back is also made up of additional muscles such as teres major & minor and rhomboids, all enabling you to pull your arm down and back.
Hips: The hips are comprised of the gluteals (glutes or “butt”), adductors and iliopsoas muscles. The glutes are the strongest muscle in the body and their main function is in hip extension. Basically they drive the upper leg backward. The adductors (which are located in the inner thigh) are used when you pull your legs together. Hint to remember: You are ADDing your legs together when you adduct. The iliopsoas muscles are located on the front of the hip and enable you to pull your knees to your chest.
Upper Legs: The two main muscles of the upper leg are the quadriceps (quads) and the hamstrings. The quads (Quad meaning four) is made up of four separate muscles which are located on the front portion of your leg and collectively allow you to extend your leg out in front of you. The hamstrings (sometimes referred to as the “hammies”) are located on the back portion of your leg and enable you to flex your knee toward s your butt.
Upper Arms: The two main muscles of the upper arm are the biceps and the triceps. The biceps (or “bi’s”), which are made up of two separate heads, are on the front portion of your arm and allow you to bend your arm towards the shoulder. The triceps (or “tri’s) are located on the rear portion of the upper arm and are made up of three heads or muscles. They allow you to extend your arm or straighten your arms.
Lower Arms: Who can forget the old favorite Popeye and his huge forearms? The forearms are made up of several muscles but basically the anterior group (the muscles on the front of the forearm) causes wrist flexion allowing you to bend your wrist. Wrist extension allows you to straighten your wrist.
Abdominals: Universally known as the “abs”, they are made up of three muscles. The rectus abdominis, obliques and the transverses abdominis. The main function of the rectus abdominus is to pull the torso towards the lower body, i.e. a crunching movement. The obliques, which are located on the side of the abs, better known to most as the “love handles” allow for lateral flexion and rotation. The transverses abs are used to constrict the abdominal area as in controlled breathing.
Lower Back: The erector spinae is the main muscle in the lower back. The “erectors” permit you to extend your torso, basically straighten yourself up from a bent over position. The erectors are a muscle that need to be trained to maintain proper back health.
Neck: There are four major muscles in the neck, allowing you to move laterally as well as backward and forward. The trapezius or “traps” are located at the base of the neck and are responsible for allowing your shoulders to raise up and down in an “I don’t know” fashion.
I hope you have found this information to be both informative and beneficial in pursuing your physical goals.
"Train With A Purpose"
Fred Fornicola
www.premierepersonalfitness.com
Wednesday, November 08, 2006
Workouts With A Twist
The following is just a sample of the workouts available in the new book “Dumbbell Training for Strength and Fitness” by Matt Brzycki and Fred Fornicola. To order your copy, please visit http://www.amazon.com/Dumbbell-Training-Strength-Fitness-Brzycki/dp/0976336138/sr=8-1/qid=1162997450/ref=pd_bbs_sr_1/002-9410988-7324022?ie=UTF8&s=books
CHAPTER 11
WORKOUTS WITH A TWIST
This chapter contains numerous workouts with dumbbells that are based on the same safe, effective and efficient approach to improving strength and fitness that has been discussed throughout this book. As you’ll see, however, these workouts involve a slight “twist.” Included are workouts that are designed to place exceptionally high demands on your musculoskeletal and cardiorespiratory systems as well as workouts for those who prefer to “split” their body parts or specialize in a body part or exercise. Follow the guidelines that are expressed throughout this book and experiment with as many of the workouts as possible to determine what best suits your individual tastes and needs.
Some of the workouts include brief points concerning how they’re to be performed. Unless otherwise specified, all workouts are based on taking each set to the point of muscular fatigue. In addition, you should perform each repetition in a deliberate, controlled manner. If a specific speed of movement is recommended, it’s usually designated by two numbers such as 2/4. The first digit refers to the number of seconds that it should take to raise the weight and the last digit refers to the number of seconds that it should take to lower the weight.
The One-Weight Workout (Fred Fornicola)
Overhead Press - 1 x 15
Stiff-Leg Deadlift
Bench RowSupine Press
Shrug
Deadlift
Crunch
Performance Points:
Use the same weight for all of the exercises (thus, the nickname of this workout is “One-Weight Workout”). The weight that you use should be one that you can do for at least 15 repetitions in the overhead press (while standing). Your levels of strength and conditioning will dictate the number of repetitions that you do in the subsequent exercises. For this reason, no specific target repetitions are listed. Needless to say, this workout can be extremely challenging to the ego.
Try to keep your hands on the dumbbells for the entire workout.
Take as little recovery as possible between each exercise.
This workout is especially hard on your grip and overall musculature as well as your cardiovascular system.
3x3 Workout #1 (Matt Brzycki)
Deadlift - 1 x 20
Supine Press - 1 x 12
Bench Row - 1 x 12
Deadlift - 1 x 15
Supine Press - 1 x 10
Bench Row - 1 x 10
Deadlift - 1 x 12
Supine Press - 1 x 8
Bench Row - 1 x 8
Performance Points:
· This workout is a series of three exercises that are done a total of three times (thus, the nickname of this workout is “3x3” – which is read as “three by three”). Essentially, it consists of a multiple-joint movement for the hips followed by a multiple-joint movement for the chest followed by a multiple-joint movement for the upper back and repeated two more times. These three types of movements address virtually every major muscle in your body including your hips, hamstrings, quadriceps, chest, upper back, shoulders, biceps, triceps and forearms.
· This workout is extremely time-efficient; most variations can be performed in about 20 minutes or less.
· Use a 2/4 speed for all of the exercises.
· Take as little recovery as possible between each exercise.
· Don’t be fooled by the simplicity of this type of workout. Though it may not appear so, a 3x3 Workout – if done as outlined here – can be incredibly challenging and demanding.
Upper-Body Workout #1 (Jeff Friday)
Bench Press - 1 x 8-12
Bench Row - 1 x 8-12
Incline Press - 1 x 8-12
Bench Row - 1 x 8-12
Incline Press - 1 x 8-12
Bench Row - 1 x 8-12
Incline Press - 1 x 8-12Lateral Raise - 1 x 8-12
Front Raise - 1 x 8-12
Internal Rotation - 1 x 8-12 (each arm)
External Rotation - 1 x 8-12 (each arm)
Overhead Press - 1 x 8-12
Bicep Curl - 1 x 8-12
Tricep Extension - 1 x 8-12 (each arm)
Performance Points: · Do the first set of the incline press with the bench at about a 30-degree angle. For the next two sets of that exercise, raise the angle of the bench so that the second set is done at about a 45-degree angle and the third set is done at about a 60-degree angle.
CHAPTER 11
WORKOUTS WITH A TWIST
This chapter contains numerous workouts with dumbbells that are based on the same safe, effective and efficient approach to improving strength and fitness that has been discussed throughout this book. As you’ll see, however, these workouts involve a slight “twist.” Included are workouts that are designed to place exceptionally high demands on your musculoskeletal and cardiorespiratory systems as well as workouts for those who prefer to “split” their body parts or specialize in a body part or exercise. Follow the guidelines that are expressed throughout this book and experiment with as many of the workouts as possible to determine what best suits your individual tastes and needs.
Some of the workouts include brief points concerning how they’re to be performed. Unless otherwise specified, all workouts are based on taking each set to the point of muscular fatigue. In addition, you should perform each repetition in a deliberate, controlled manner. If a specific speed of movement is recommended, it’s usually designated by two numbers such as 2/4. The first digit refers to the number of seconds that it should take to raise the weight and the last digit refers to the number of seconds that it should take to lower the weight.
The One-Weight Workout (Fred Fornicola)
Overhead Press - 1 x 15
Stiff-Leg Deadlift
Bench RowSupine Press
Shrug
Deadlift
Crunch
Performance Points:
Use the same weight for all of the exercises (thus, the nickname of this workout is “One-Weight Workout”). The weight that you use should be one that you can do for at least 15 repetitions in the overhead press (while standing). Your levels of strength and conditioning will dictate the number of repetitions that you do in the subsequent exercises. For this reason, no specific target repetitions are listed. Needless to say, this workout can be extremely challenging to the ego.
Try to keep your hands on the dumbbells for the entire workout.
Take as little recovery as possible between each exercise.
This workout is especially hard on your grip and overall musculature as well as your cardiovascular system.
3x3 Workout #1 (Matt Brzycki)
Deadlift - 1 x 20
Supine Press - 1 x 12
Bench Row - 1 x 12
Deadlift - 1 x 15
Supine Press - 1 x 10
Bench Row - 1 x 10
Deadlift - 1 x 12
Supine Press - 1 x 8
Bench Row - 1 x 8
Performance Points:
· This workout is a series of three exercises that are done a total of three times (thus, the nickname of this workout is “3x3” – which is read as “three by three”). Essentially, it consists of a multiple-joint movement for the hips followed by a multiple-joint movement for the chest followed by a multiple-joint movement for the upper back and repeated two more times. These three types of movements address virtually every major muscle in your body including your hips, hamstrings, quadriceps, chest, upper back, shoulders, biceps, triceps and forearms.
· This workout is extremely time-efficient; most variations can be performed in about 20 minutes or less.
· Use a 2/4 speed for all of the exercises.
· Take as little recovery as possible between each exercise.
· Don’t be fooled by the simplicity of this type of workout. Though it may not appear so, a 3x3 Workout – if done as outlined here – can be incredibly challenging and demanding.
Upper-Body Workout #1 (Jeff Friday)
Bench Press - 1 x 8-12
Bench Row - 1 x 8-12
Incline Press - 1 x 8-12
Bench Row - 1 x 8-12
Incline Press - 1 x 8-12
Bench Row - 1 x 8-12
Incline Press - 1 x 8-12Lateral Raise - 1 x 8-12
Front Raise - 1 x 8-12
Internal Rotation - 1 x 8-12 (each arm)
External Rotation - 1 x 8-12 (each arm)
Overhead Press - 1 x 8-12
Bicep Curl - 1 x 8-12
Tricep Extension - 1 x 8-12 (each arm)
Performance Points: · Do the first set of the incline press with the bench at about a 30-degree angle. For the next two sets of that exercise, raise the angle of the bench so that the second set is done at about a 45-degree angle and the third set is done at about a 60-degree angle.
Sunday, November 05, 2006
Just a Typical Sunday Morning
Sunday is my one and only day off from training people and I try to make the day as personally fulfilling as possible. That entails me spending time with my wife and daughter, running some errands, trying to squeeze in some alone time so I can pursue one of my interests and of course, take in a workout. You’d think after spending 60 hours a week around a gym, the last thing I would want to do is “grab a workout” on my day off, but my Sunday workouts are probably my most satisfying. I don’t have to rush and perform a workout between clients but more importantly, I can go where I love to train the most – the beach. I could use the beach as a full-time gym and be the happiest guy in the world. There’s nothing like working out when the sun’s just rising, waves are breaking and you're using nature as your gym.
As I explain to most of my clients, health isn’t just about your body, it’s about the mind and spirit as well and finding the “balance” is what will yield a healthier, more fit you. Hey, what good is it to have a great body when your spirit is in the wrong place and you can’t enjoy life? One of my long-time clients, Bob V. stated one day that he “strength train as a means to being able to do other activities”. Bob - who is an avid cyclist - gets it. He understands that strength training in all its forms is about improving overall health and fitness – inside and out.
Ok, back to my Sunday workout. My daughter Alexa and our dog – a Golden Retriever named Angel, went to the beach to grab a family workout. Understanding what is involved in having a successful workout, I used the surrounding resources of the beach including the sand, rocks, a very large piece of driftwood plus a snow sled with a 50ft. rope lead I brought from home. Alexa provided resistance for the sled pulling as well as counted my reps for my push-ups, Angel accompanied me as a running partner on the sand and the rocks and drift wood were used for various activities that used my legs, lower and upper back as well as my chest, shoulders and arms and gripping muscles. Doing these activities with a high level of effort and intensity enabled me to have a very complete and successful workout that thoroughly challenged and stimulated my entire musculature and cardiovascular system.
Strength and fitness is about understanding what it takes to provide the right stimulus for YOUR body, mind and spirit and once you get “IT” the sky’s the limit. Make an effort to understand what it takes to have a balanced program and find time to execute it – you will be able to enjoy that much more of what life has to offer.
“Train With A Purpose”
Fred Fornicola
http://www.premierepersonalfitness.com/
As I explain to most of my clients, health isn’t just about your body, it’s about the mind and spirit as well and finding the “balance” is what will yield a healthier, more fit you. Hey, what good is it to have a great body when your spirit is in the wrong place and you can’t enjoy life? One of my long-time clients, Bob V. stated one day that he “strength train as a means to being able to do other activities”. Bob - who is an avid cyclist - gets it. He understands that strength training in all its forms is about improving overall health and fitness – inside and out.
Ok, back to my Sunday workout. My daughter Alexa and our dog – a Golden Retriever named Angel, went to the beach to grab a family workout. Understanding what is involved in having a successful workout, I used the surrounding resources of the beach including the sand, rocks, a very large piece of driftwood plus a snow sled with a 50ft. rope lead I brought from home. Alexa provided resistance for the sled pulling as well as counted my reps for my push-ups, Angel accompanied me as a running partner on the sand and the rocks and drift wood were used for various activities that used my legs, lower and upper back as well as my chest, shoulders and arms and gripping muscles. Doing these activities with a high level of effort and intensity enabled me to have a very complete and successful workout that thoroughly challenged and stimulated my entire musculature and cardiovascular system.
Strength and fitness is about understanding what it takes to provide the right stimulus for YOUR body, mind and spirit and once you get “IT” the sky’s the limit. Make an effort to understand what it takes to have a balanced program and find time to execute it – you will be able to enjoy that much more of what life has to offer.
“Train With A Purpose”
Fred Fornicola
http://www.premierepersonalfitness.com/
Friday, November 03, 2006
Training and Eating
If you want to make the best out of your efforts in the Gym, you should be eating to win. Training alone won't take care of everything for most of us. You can be strong and have muscle but if you don't make an effort to stay lean you'll end up looking like a "Before Ad" soon enough. Face it if you eat like crap, you'll probably look like crap. EVEN if your training hard. Life's not fair sometimes. Suck it up and cut your calories. Eat nutritiously dense food. Eat fresh and raw when you can. Keep your "Fruit Juices" to a minimum. Eat whole fruit instead, the fiber will be a good addition. Keep up with your calorie intake. I don't mean to count every molecule, just make an effort. No excuses! There is nothing to me worse than someone with great potential failing because of excuses. - Jim Bryan, Strength Coach
Thursday, November 02, 2006
Rules of Change
In the book “If Life is a Game, These are the Rules” by Cherie Carter-Scott, PhD[1] she speaks of six basic steps to executing any change in your life and I have found them to be very applicable when one is deciding to engage in an exercise program. I have taken the liberty in applying my own twist to these steps as it pertains to someone who would like to make a change to better health.
Note: Definitions of Steps are directly from the author, as elaboration and comments are made by yours truly.
Step 1- Awareness: becoming conscious of the pattern or issue.
This is when you finally come to the realization that your current health patterns are not optimal or even close to being par. This can be initiated by a poor report from your last medical visit or your favorite jeans that just don’t fit like they used to, regardless of the reason, you are now in touch with the situation.
Step 2 – Acknowledgment: admitting that you need to release the pattern.
This next step is where you “own up” to the fact that you need to address your current health situation and seek a solution. You may not be happy with your lack of energy, overall health or appearance and know that something needs to be done about it.
Step 3 – Choice: actively selecting to release the pattern.
Realizing and acknowledging the need for improving your health is the crawling portion of the program when executing a change, taking action to enhance your well-being is where you start your walk towards improvement.
Step 4 – Strategy: creating a realistic plan.
Now is when your decision turns into a plan of action. Mapping out your approach of how you will go about improving your health and fitness will set the ground work for your success. Taking action on your own or seeking out assistance from a qualified individual will set you on your way to achieving your goals.
Step 5 – Commitment: taking action, aided by external accountability.
Steps 1 through 4 won’t amount to much other than wasted time and energy without the right program and commitment. I have seen numerous people spend way too much time structuring a plan with every last detail in place and then never sticking with it. Just talking about it and planning won’t improve your health, doing it will.
Step 6 – Celebration: rewarding yourself for succeeding.
When you proceed through the first 5 steps the sixth step has already been manifested. So many that I work with find their reward from their efforts and dedication to themselves and they are remunerated on a daily basis.
I encourage you to take some time to evaluate these steps as I have interpreted them as well as what the author has intended them to be. I think you will find them to be extremely helpful.
[1] “If Life is a Game, These are the Rules” copyright 1998 Cherie Carter-Scott, Ph.D. Broadway Books
"TRAIN WITH A PURPOSE"
Fred Fornicola
www.premierepersonalfitness.com
Note: Definitions of Steps are directly from the author, as elaboration and comments are made by yours truly.
Step 1- Awareness: becoming conscious of the pattern or issue.
This is when you finally come to the realization that your current health patterns are not optimal or even close to being par. This can be initiated by a poor report from your last medical visit or your favorite jeans that just don’t fit like they used to, regardless of the reason, you are now in touch with the situation.
Step 2 – Acknowledgment: admitting that you need to release the pattern.
This next step is where you “own up” to the fact that you need to address your current health situation and seek a solution. You may not be happy with your lack of energy, overall health or appearance and know that something needs to be done about it.
Step 3 – Choice: actively selecting to release the pattern.
Realizing and acknowledging the need for improving your health is the crawling portion of the program when executing a change, taking action to enhance your well-being is where you start your walk towards improvement.
Step 4 – Strategy: creating a realistic plan.
Now is when your decision turns into a plan of action. Mapping out your approach of how you will go about improving your health and fitness will set the ground work for your success. Taking action on your own or seeking out assistance from a qualified individual will set you on your way to achieving your goals.
Step 5 – Commitment: taking action, aided by external accountability.
Steps 1 through 4 won’t amount to much other than wasted time and energy without the right program and commitment. I have seen numerous people spend way too much time structuring a plan with every last detail in place and then never sticking with it. Just talking about it and planning won’t improve your health, doing it will.
Step 6 – Celebration: rewarding yourself for succeeding.
When you proceed through the first 5 steps the sixth step has already been manifested. So many that I work with find their reward from their efforts and dedication to themselves and they are remunerated on a daily basis.
I encourage you to take some time to evaluate these steps as I have interpreted them as well as what the author has intended them to be. I think you will find them to be extremely helpful.
[1] “If Life is a Game, These are the Rules” copyright 1998 Cherie Carter-Scott, Ph.D. Broadway Books
"TRAIN WITH A PURPOSE"
Fred Fornicola
www.premierepersonalfitness.com
Subscribe to:
Posts (Atom)
