Excellent article on training

[Redbird]

Long, but a must read, IMO.

http://www.mensjournal.com/everything-you-...itness-is-a-lie

[DaveK]

Wow. Game changer.

[Redbird]

Depends on what your game is now, I suppose. Luckily, I've stumbled across a lot of the wisdom in that article before in various places.

He just does an excellent job of summing things up, IMO.

[FiremanBob]

Excellent article, built around the high-intensity training method developed by Arthur Jones in the 1960s. You can get a wealth of insight from the site operated by his former Nautilus marketing head, Ellington Darden. www.drdarden.com

Some of the characters on the discussion forum are really lame but Darden's material on the site is excellent.

[Redbird]

Did we read the same article? The one I read advocated the use of free weights and a few basic compound movements. He spends a lot of the article deriding machines, even going to far as to take a direct poke at Arthur Jones and his HIT Nautilus system-

Far better to create gleaming $4,000 contraptions that can be reinvented every two years, and then hire a PR firm to promote some made-up training theory claiming that machines are the answer, like the now infamous HIT — or High Intensity Training — approach sold by Arthur Jones, inventor of the original Nautilus machines, that explained how moving quickly through an entire, complete circuit of, you guessed it, Nautilus machines, would help you reach your true potential. Meanwhile, the real reason your gym has so many strength machines is that anybody can figure out how to use them, and they make injury nearly impossible.

[DaveK]

I just finished 1.5 hours of what he recommended.

I need to go DIE now.

I feel GREAT !

[John01XX]

Great Read Tim,

Printed it out for better application.

Here is also a good read in my opinion that goes along with it.

The 3 Mistakes Nearly Everyone Makes in Their Fitness Warm-up ...

Traditional warm-ups are seriously flawed. Quite frankly, most people shoot themselves in the foot before they even begin. Let's examine three common mistakes that people make preparing for their workout.

Mistake #1 – Aerobic Activity Before Weights

It takes only 10-15 seconds of muscular contractions to raise body temperature by 1ºC and a proper warm-up should raise body temperature by 1-2ºC (1.4-2.8ºF), just enough to cause sweating. That's it!

In fact, simply going through the motions of any exercise is sufficient to supply blood to the appropriate working muscles. Just a few repetitions is all you need to really warm-up the muscles; aerobic activity is not necessary, and will zap valuable energy and time.

Rehabilitation specialist, Paul Chek, states:

"Resistance training induces specific stress to the muscles, tendons, ligaments and joints of the arms, legs and/or involved spinal structures. The loads are often high, requiring significant activation by the nervous system.

Although aerobic exercise activates the cardiovascular system and warms the body, this type of warm-up is only specific to the working joints."

Think about it, how specific is a stationary cycle as an upper body warm-up?

Instead of aerobics, perform the following dynamic stretching routine before every workout. Start slow and shallow and gradually increase speed and range with each repetition; 5-10 reps per movement is all you really need.

Dynamic Stretching Routine

1.Squat

2.Split Squat

3.Toe Touches

4.Waiter's Bow

5.Side Bends

6.Trunk Twists

7.Arms Vertical

8.Arms Vertical Alternating

9.Arms Horizontal

10.PNF Pattern

11.Arm Circles

12.Wrist Flexion/Extension

13.Wrist Circles

14.Shoulder Shrugs

15.Head Tilt

16.Head Rotation

Mistake #2 -- Static Stretching Before Weights

Static stretching prior to weight training will sedate your nervous system and make you weaker.

Numerous studies reveal that muscle stretching will inhibit maximum strength and power. In fact, acute static stretching can decrease strength and power of the stretched muscles by as much as 5-30 percent for as long as 90 minutes. By then, your workout is over!

Dynamic stretching, on the other hand, is useful to simulate the velocity of your training and will help rev up the nervous system in preparation for activity.

The only time you should even consider static stretching before weight training is if you have some extremely tight muscles that, essentially, need to be turned off. The law of facilitation is often recited when referring to these tonic muscles as they tend to rob the neural message during movement.

For instance, if you experience rounded shoulders (i.e. a kyphotic posture) and you plan to work your back, it may be a good idea to stretch out your chest to liberate greater range of motion when rowing or pulling.

Since static stretching will disrupt the optimum contraction length and temporarily weaken the fibers, it would be wise to use this form of stretching on antagonistic muscles (such as the chest) prior to working the agonists (which is the back in this case.)

Mistake #3 -- Too Many Repetitions

In a specific, or related, warm-up, the goal is to prepare your central nervous system (CNS) for a highly specific task. You need to tell the body two things and two things only: what the range of motion and intensity (i.e. load) is that you will use during your work sets.

In essence, specific warm-ups provide practice sets where you can rehearse proper form and technique.

Doing too many repetitions during any warm-up will increase lactate levels and decrease strength and performance since lactic acid significantly impairs your nervous system's ability to recruit high threshold motor units.

If that's not bad enough, people actually get injured when they do high reps for a warm-up. Research indicates that pec tears from benching are linked to too many reps in a warm-up. It's true!

Simply perform the exercise that you wish to train – pyramid the load upwards until you reach your working weight and keep the reps below 6 (between 1-5 repetitions works best.)

It is better to do more sets at low repetitions than low sets at high reps during a warm-up!

Unfortunately, most warm-ups lack structure and purpose resulting in a poor workout, or worse, injury!

Throw tradition out the window. The days of doing unnecessary and non-specific aerobic work followed by the mindless, boring and sedating act of static stretching as part of your warm-up are long gone.

Research shows that there are better ways to increase strength during your workouts – the art is being able to apply that science to your training. Remember, the goal of a proper warm-up is performance, not fatigue!

About the Author

John Paul Catanzaro, B.Sc., C.K., C.E.P., is a Certified Kinesiologist and Certified Exercise Physiologist with a Specialized Honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private gym in Richmond Hill, Ontario providing training and nutritional consulting services.

Check out John Paul's DVD, Warm-Up to Strength Training, for some powerful techniques to increase strength and improve performance. It has received a thumbs-up from many experts including Drs. Eric Serrano, Mark Lindsay, and Ken Kinakin as well as Olympic strength coach, Charles Poliquin. Visit www.StrengthWarmUp.com for more information.

[Mekanix]

I read this when you first posted it. I agree 100% with that he says. I have a problem with the discipline, but I am working on it. Biggest thing that struck me (it often does) was that we, as an exercise training rabbit, spend all our times burning empty calories on light weight high rep exercises only to follow a diet that puts those same calories (carbs) back in to burn (or store as fat once we get an insulin spike) again. I realized a long time ago that carbs are more empty than fat calories. At least fat has nutrients in it, carbs are less nutritious than green plants any day of the week. Fat is also satisfying. I can sit and eat half a box of whole grain cereal and go back for more in half an hour. I eat bacon and eggs scrambled with broccoli bits and I am good till dinner.

I still get the urge to jump on the stair climber, but I like it. I turn a 180 and head to the squat rack when I feel that way and practice taking a shit in the woods for 30 minutes instead.

I really like doing squats

[Redbird]

I hate squats. I do 'em, but I hate 'em.

[TuffguyF4i]

Lots of truth there.

Hit the big muscle groups and go home. You don't need to do tons of volume to get a good workout.

My 3 day cycle routine only includes 2 muscle groups. 2 excercises per group. They are all big movements.

Here is an example...

day 1:

Chest: 3 sets flat, 3 sets incline dumbell

Back: 3 sets deadlift, 3 sets heavy rows.

Thats it.

[FiremanBob]

So now I read the whole article. The author doesn't seem familiar with Jones's writings. His recommendations are very close to what Jones originally designed as high-intensity training: short, heavy workouts, one set to genuine muscle failure (not the red-faced, "I can't do this next rep so I'll stop here" quitting that most guys do), no more than 8-10 exercises per workout, 2x per week.

Whether you believe that the Nautilus cam design works the muscle more efficiently than free weights is a different issue. It seems to me that it does. The type of training is the same. Since I work out alone, I find the self-spotting nature of machines allows me to work harder than I can safely do with free weights, because I don't want to finish the last squat stretched out on the floor with the bar across my neck. But since I'm too cheap to join a gym and don't want to waste 40 minutes driving back and forth, it's barbells and dumbbells in the basement at lunch hour for me.

[Redbird]

Whether you believe that the Nautilus cam design works the muscle more efficiently than free weights is a different issue. It seems to me that it does. The type of training is the same.

We're going to have to agree to disagree there. You show me one successful bodybuilder or powerlifter who says he got where he is using only machines, and we'll reopen the discussion. Paid commercial endorsements don't count, BTW

Since I work out alone, I find the self-spotting nature of machines allows me to work harder than I can safely do with free weights, because I don't want to finish the last squat stretched out on the floor with the bar across my neck. But since I'm too cheap to join a gym and don't want to waste 40 minutes driving back and forth, it's barbells and dumbbells in the basement at lunch hour for me.

You need one of these-

Cheap, effective and good for a lot more than just squats.

[FiremanBob]

Yes, that would be nice, but it won't fit with the low ceiling in my basement.

On the other issue, I'm not touting machines so I won't argue for them.

[Redbird]

Ah, then you're also going to need one of these-

Seriously, I feel your pain. I have 7.5' ceilings in my basement and the cage I have is literally wedged into the bottoms of the joists. Another half and inch and I would have had a problem, and that was the shortest one I could find.

[RichardCranium]

Whether you believe that the Nautilus cam design works the muscle more efficiently than free weights is a different issue. It seems to me that it does. The type of training is the same.

We're going to have to agree to disagree there. You show me one successful bodybuilder or powerlifter who says he got where he is using only machines, and we'll reopen the discussion. Paid commercial endorsements don't count, BTW

Since I work out alone, I find the self-spotting nature of machines allows me to work harder than I can safely do with free weights, because I don't want to finish the last squat stretched out on the floor with the bar across my neck. But since I'm too cheap to join a gym and don't want to waste 40 minutes driving back and forth, it's barbells and dumbbells in the basement at lunch hour for me.

You need one of these-

Cheap, effective and good for a lot more than just squats.

Agreed. I use mine for most of my workout. Bench, rows, squats, military/push press, Some machines are better than others but gravity always has the correct range of motion.

Yes, that would be nice, but it won't fit with the low ceiling in my basement.

On the other issue, I'm not touting machines so I won't argue for them.

You just have to want it bad enough.

http://www.newyorkbarbells.com/92565.html

[FiremanBob]

Thanks, that's cool. I bookmarked it for when there is budget for it. Right now a vintage bike and home repair projects are getting all the $$.

[blackmax]

day 1-Bench, 5 x 5 heavy as you can, heavy flies 3 x 8 heavy as you can

day 2 -rest

day 3 -close grip bench 5x5 heavy, dips with weight added heavy as possible or press downs 3x8

day 4 -rest

day 5 -deadlifts 5x5, squats 5x5, single arm rows 5x5

day 6-rest

day 7 -bench, heavy flies......

only 3 minutes of rest between each set. repeat the schedule add 5 pounds every workout ONLY if you can repeat all sets. make each rep count as if your life depends on it. All are multi joint movements and all you need to add mass and strength.

Thanks, that's cool. I bookmarked it for when there is budget for it. Right now a vintage bike and home repair projects are getting all the $$.

Body weight excercises require nothing but yourself. Pushups, squats, planks, dips on a chair etc. Have a kid sit on your back during pushups. Modified pushups work everything. Try thios one: Lockout at the top of a pushup position for 30 seconds, SLOWLY take 30 seconds to go to the floor, SLOWLY 30 more to come back up, SLOWLY 30 more to go back to the floor, then push up again to completion. It will work every muscle you have, try to complete one and tell me your results.

[Redbird]

http://www.newyorkbarbells.com/92565.html

Thanks for that link, you indirectly solved a problem for me. I've wanted a dip station for awhile now and I found some handles at your link that mount right on my cage. From there I went price shopping and found an even better idea on a forum discussing the aforementioned dip handles- two bars (which I already have) set across the stops on the cage at the appropriate height, done. I now have a nice dip station without a dime spent.

day 1-Bench, 5 x 5 heavy as you can, heavy flies 3 x 8 heavy as you can

day 2 -rest

day 3 -close grip bench 5x5 heavy, dips with weight added heavy as possible or press downs 3x8

day 4 -rest

day 5 -deadlifts 5x5, squats 5x5, single arm rows 5x5

day 6-rest

day 7 -bench, heavy flies......

Where's the shoulder work?

[blackmax]

http://www.newyorkbarbells.com/92565.html

Thanks for that link, you indirectly solved a problem for me. I've wanted a dip station for awhile now and I found some handles at your link that mount right on my cage. From there I went price shopping and found an even better idea on a forum discussing the aforementioned dip handles- two bars (which I already have) set across the stops on the cage at the appropriate height, done. I now have a nice dip station without a dime spent.

day 1-Bench, 5 x 5 heavy as you can, heavy flies 3 x 8 heavy as you can

day 2 -rest

day 3 -close grip bench 5x5 heavy, dips with weight added heavy as possible or press downs 3x8

day 4 -rest

day 5 -deadlifts 5x5, squats 5x5, single arm rows 5x5

day 6-rest

day 7 -bench, heavy flies......

Where's the shoulder work?

Throw in some sets of militarys with dumbells if you must but the heavy bench gets it all.