1. You have trouble counting past 5. 2. You volunteer to mop the floor as an excuse to sniff the ammonia. 3. You think the ‘wonder bra’ is a new bench press aid. 4. You feel the Space Shuttle is A Rich Peters promotional gimmick. 5. You’ve ever stolen the baby powder off the diaper [...]
A great plateau buster in pressing exercises is to train the external rotators eccentrically. The stronger your external rotators, the faster you will make progress in pressing exercises. Make sure that the eccentric lowering are of at least 8 seconds duration – Poliquin
Wilcox Jack – jeff, if we can figure that out, it should be bottled and given to MLB homeplate umpires! Abraham Harrod – should be pretty easy using a camera at knee level and some software developed by a high schooler… Tim Durrett – just break parallel I’m tired of seeing 1/2 squats getting passed [...]
2010HS_Newsletter_Q2
Internal Contrast method (example) Bench press 2 reps at 85-95% 3 explosive reps at 60% X number of slow reps to failure with 60% 3 explosive reps at 30% X number of slow reps to failure with 30% slow static hold 2 inches off chest for 3 minutes! Jeff Green MS,CSCS,USAW,USATF,CES,PES,NSCA-CPT Exercise Physiologist Owner-ICON Performance [...]
Singles Regimen Pick one lift and train it daily Use only 70% Monday-3×1 Tuesday-5×1 Wednesday-7×1 Thursday-9×1 Friday-11×1 Saturday-13×1 Sunday-15×1 On Monday next week, add 5-10 lbs Once a month-re max
This is a reprint by Silver. He said it so well in this post, that it needs to stand pat. So READ AND PAY HEED… Conquest of the 20 Rep Breathing Squat by Silver I believe many have dumped the use 20 rep squat to early on in their training because of refusing to play [...]
Now, this series is in no particular order. Just a list of the hardest protocols dreamed by obsessed mad crazy people on a quest for muscular growth beyond imagination and are willing to train to untold levels of intensity and pain to achieve it….God Bless ‘Em. The next on the list is the EDI Training [...]
The Rest-Pause System has been around for quite a long time and lots of strength training enthusiasts looking for mounds of new muscle has used this system extremely effectively. Sergio Oliva was a big proponent of this system as well as internet trainers like DoggCrapp training and the monster Trevor Smith. It is a low [...]
A recent study comparing the level of muscle activation during isometric, concentric, and eccentric muscle actions found that a person can recruit over 5% more motor-units/muscle fibers during a maximal isometric muscle action than during either a maximal eccentric (lowering) or maximal concentric (lifting) action; that’s 95.2% for isometric compared to 88.3% for the eccentric [...]
What the heck is the TVA muscle and why the heck should I care? The TVA (Transverse Abdominus) is the body’s internal weight belt. It keeps the stomach wall flat, draws the belly button in toward the spine and is one of the core’s strongest stabilizers. Believe me, if you had a 1000 lbs on [...]
The 80% Rep Test After a simple, yet effective warm up use 80% 1 RM to test the strengths / weaknesses in the athlete’s fiber make up by executing a rep max with the assigned weight. The results are as follows and provide a lot of insight in your program design considerations. Number of Reps [...]
Clean and Jerk 100% (marker for all other lifts) Snatch 78% of C+J Back Squat 130% of C+J Front Squat 100-105% of C+J for two repetitions Clean Pull 105% of C+J Snatch Pull 110% of Snatch Power Clean 85% of Snatch Power Snatch 85% of Snatch Push Jerk 90% of C+J Jerk from Rack 100% [...]
I came across a training protocol just recently that has been working wonders on our bench pressers and our athletes. Now I’m gonna warn you that this can be quite painful especially if you are only bench pressing your bodyweight for at least a few reps. You are gonna need a training partner for this [...]
The Hardcore Twelve (repost from rxmuscle.com) A MUST READ!
I stand corrected. I know I’m supposed to know this stuff backwards and forwards, but I actually misnamed one of my most favorite lifts. I have a tendency to call the Behind the Back Deadlift the Barbell Hack Squat and I am here to set the record straight. They are two totally different movements. The [...]
Your Front Squat ‘Should’ be 85% of your Back Squat
Gastrocs and hamstrings are made up of mostly fast twitch muscle fibers requiring mostly low rep training. While soleus and adductors are slow twitch in make-up and require 20 reps or higher for optimal stimulation.
Try a combination of reishi, licorice extract and phosphoytidylserine for a anti-catabolic cocktail. Phosphoytidylserine dosage is 300 mg twice daily, Reishi dosage is 3-6 caps three times a day after meals, and licorice extract is 5-15 grams daily spread throughout the day. This a great way to add to your ability to preserve muscle mass.
For Strength Increases, Your Best Supplement is High Dosages (5-7 grams) of Acetyl-L-Carnitine (ALC).
The optimum diet for the human animal based on the nutritional requirements established during its evolutionary path to its present form (the modern homo sapiens). The biologically appropriate diet. (from donwiss.com) What Is The Paleo Diet? Paleo is a simple dietary lifestyle that is based on foods being either in or out. In are the [...]
In this day and age of energy bars, protein powders and weight gain shakes, many athletes forget about “real” foods, such as peanut butter. Peanut butter, in my opinion, is one of the best sports foods around. It’s tasty, inexpensive, satisfying, nourishing and even good for our health. But all too often, I hear athletes [...]
In this day and age of energy bars, protein powders and weight gain shakes, many athletes forget about “real” foods, such as peanut butter. Peanut butter, in my opinion, is one of the best sports foods around. It’s tasty, inexpensive, satisfying, nourishing and even good for our health. But all too often, I hear athletes [...]
Dan Duchaine Gluconeogenesis – meaning, “the creation of a new form of glucose” – is the process of making glucose (sugar) from its own breakdown products or from the breakdown products of lipids (fats) or proteins. Gluconeogenesis occurs mainly in the liver or kidney. It’s a “new form of glucose” because normally glucose-for-energy comes from [...]
1. Not enough Protein. Remember the old tried and true rule…AT LEAST ONE GRAM OF PROTEIN PER POUND OF BODYWEIGHT. It’s been around since the turn of the century (practically) and it still works. If you are a beginner or even an intermediate, this rule applies to you. It sets up an anti-catabolic effect, so [...]
Don’t knock it till ya tried it! Time: less than six minutes What you’ll need: -Instant cream of wheat -2 scoops Designer Protein -microwave-safe bowl -nonfat milk (optional) -sugar-free jam (optional) -walnuts (optional) Mix 1/2 cup of instant cream of wheat with 1.5 cups water in large microwave-safe bowl. Microwave on high for one-minute. Stir. [...]
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