Tuesday, July 27, 2010
Friday, July 23, 2010
Get Stronger Now
Follow these 10 rules for immediate and long-lasting muscle and strength
Strength is the foundation of nearly all physique and performance goals. When you're strong, you more easily gain muscle size, lose fat, run faster, hit harder, play longer, and move more living room furniture for your wife. We've rounded up 10 no-questions-asked tips to help you make everything in your life feel just a little bit lighter.
1.) Own the "big four."
The squat, deadlift, bench press, and shoulder press are the best strength-building exercises, period. The chinup and row are great moves too, but don't make them the focus of your workout — they can be assistance lifts to complement the bench and shoulder press, keeping your pulling muscles in balance with the pressing ones.
The squat, deadlift, bench press, and shoulder press are the best strength-building exercises, period. The chinup and row are great moves too, but don't make them the focus of your workout — they can be assistance lifts to complement the bench and shoulder press, keeping your pulling muscles in balance with the pressing ones.
2.) Use barbells first.
Forget all the fad equipment. The barbell is king, the dumbbell is queen, and everything else is a court jester — it may have its place, but it's not essential. Start your workouts with barbell exercises, such as the "big four," as described above. Barbells let you load a lot of weight, and lifting heavy is the first step toward getting stronger. Once your heaviest strength exercises are out of the way, you can move on to dumbbell and body-weight training.
Forget all the fad equipment. The barbell is king, the dumbbell is queen, and everything else is a court jester — it may have its place, but it's not essential. Start your workouts with barbell exercises, such as the "big four," as described above. Barbells let you load a lot of weight, and lifting heavy is the first step toward getting stronger. Once your heaviest strength exercises are out of the way, you can move on to dumbbell and body-weight training.
3.) Keep it simple.
Some trainers make their clients lift with a certain rep speed, like three seconds up, one second down. But know this: There's no need to count anything but reps during a set. Simply focus on raising and lowering your weights in a controlled manner, pausing for a one-second count at the top of the lift. Using an arbitrary tempo can lessen tension on your muscles or force you to use varying amounts of weight, slowing your progress. The only way to be sure you're getting stronger is if your loads consistently increase.
Some trainers make their clients lift with a certain rep speed, like three seconds up, one second down. But know this: There's no need to count anything but reps during a set. Simply focus on raising and lowering your weights in a controlled manner, pausing for a one-second count at the top of the lift. Using an arbitrary tempo can lessen tension on your muscles or force you to use varying amounts of weight, slowing your progress. The only way to be sure you're getting stronger is if your loads consistently increase.
4.) Maintain a log.
Write down your exercises, sets, reps, and the fate of each workout. Keep track of your best lifts and the most reps you've done with a certain weight on an exercise. Constantly strive to improve those numbers.
Write down your exercises, sets, reps, and the fate of each workout. Keep track of your best lifts and the most reps you've done with a certain weight on an exercise. Constantly strive to improve those numbers.
5.) Don't overdo it.
Try to stick to three or four lifts per workout. Keeping your workouts short helps you take advantage of hormonal surges. When you do too many exercises in a session, at least some of them get done half-assed. All you need is one main lift per workout (one of the big four), one or two assistance lifts (for keeping the body in balance and further strengthening the muscles that perform the main lift), and then core or specialty work at the end (ab exercises or some forearm or calf moves, depending on your goals). Doing any more lessens your results.
Try to stick to three or four lifts per workout. Keeping your workouts short helps you take advantage of hormonal surges. When you do too many exercises in a session, at least some of them get done half-assed. All you need is one main lift per workout (one of the big four), one or two assistance lifts (for keeping the body in balance and further strengthening the muscles that perform the main lift), and then core or specialty work at the end (ab exercises or some forearm or calf moves, depending on your goals). Doing any more lessens your results.
6.) Think five.
You should rotate many different rep ranges in your workouts, but sets of five seem to offer the best blend of muscle size and strength gains. If you're pushing through one of the big four moves, you'll find that your form often breaks down after five anyway.
You should rotate many different rep ranges in your workouts, but sets of five seem to offer the best blend of muscle size and strength gains. If you're pushing through one of the big four moves, you'll find that your form often breaks down after five anyway.
7.) Add weights slowly.
The main reason people plateau and stop gaining strength is that they go too heavy for too long. Abandon your ego and do your main lifts using 10% less than the most weight you can lift for the given rep range. Increase the weight each session — but by no more than 10 pounds — and stick with the same lifts. You'll rarely plateau again.
The main reason people plateau and stop gaining strength is that they go too heavy for too long. Abandon your ego and do your main lifts using 10% less than the most weight you can lift for the given rep range. Increase the weight each session — but by no more than 10 pounds — and stick with the same lifts. You'll rarely plateau again.
8.) Take to the hills.
Cardio is a must if you want to be lean and healthy, but long-distance running or cycling increases levels of hormones that break down muscle tissue. To get stronger while getting leaner, do cardio in short, intense bursts. Go to a moderately steep hill and sprint to the top, then walk back down. When you're ready, sprint again. In your first workout, do only half as many sprints as you think you could. In your next workout, do two more sprints than you did the first time. Continue adding two sprints to your workouts until you can't improve anymore. Then do sets of sprints.
Cardio is a must if you want to be lean and healthy, but long-distance running or cycling increases levels of hormones that break down muscle tissue. To get stronger while getting leaner, do cardio in short, intense bursts. Go to a moderately steep hill and sprint to the top, then walk back down. When you're ready, sprint again. In your first workout, do only half as many sprints as you think you could. In your next workout, do two more sprints than you did the first time. Continue adding two sprints to your workouts until you can't improve anymore. Then do sets of sprints.
9.) Balance your training.
Whatever you do for one side of the body, you must do for the other side. Follow that rule in your workouts and you should be able to avoid injury and muscle imbalances. If you're doing squats (mainly a quad exercise), also do Romanian deadlifts (which hit the hamstrings hard). Your chest exercises should be balanced with back-training lifts. You don't necessarily have to do your balance work in the same session, but it should be done in the same week. In general, follow a ratio of two-to-one between your pulling-and-pushing movements. So if you bench-press on Monday (and most of the world seems to), you can do chinups on Tuesday and bent-over lateral raises on Thursday, for example. Every other pressing exercise you do should follow this formula.
Whatever you do for one side of the body, you must do for the other side. Follow that rule in your workouts and you should be able to avoid injury and muscle imbalances. If you're doing squats (mainly a quad exercise), also do Romanian deadlifts (which hit the hamstrings hard). Your chest exercises should be balanced with back-training lifts. You don't necessarily have to do your balance work in the same session, but it should be done in the same week. In general, follow a ratio of two-to-one between your pulling-and-pushing movements. So if you bench-press on Monday (and most of the world seems to), you can do chinups on Tuesday and bent-over lateral raises on Thursday, for example. Every other pressing exercise you do should follow this formula.
10.) Do it right. Form is key.
You may think you know how to perform the big four, but you could probably get more out of them. Here are some quick pointers for each one.
You may think you know how to perform the big four, but you could probably get more out of them. Here are some quick pointers for each one.
- Squat: Begin the squat by pushing your hips back as far as you can. Keep your lower back arched and you should feel a stretch in your hamstrings. When your hips are bent, begin bending your knees and squatting low. This is what you need to squat maximal weight.
- Deadlift: Use the same stance you would to perform a jump — your legs should be narrowly placed. When you bend down to grab the bar, keep your hips down and your back straight, with your shoulders directly over your knees.
- Bench Press: Start with your head off the bench. Keeping your feet steady, grab the bar and pull your body up off the bench and forward, so that when your butt comes down on the bench your lower back is very arched. Squeeze your shoulder blades together. Your range of motion should be significantly shorter for stronger pressing.
- Shoulder press: Flare your lats when the bar is at shoulder level. It will allow you to use more weight.
Best No-Weight Workout Ever
Use elastic bands at home, on the road, or simply to mix up your training routine
You've seen those oversize rubber bands in the gym. You scoffed and headed for the weights like some arrogant bastard. Well, guess what? Bands are great for buildingmuscle or shedding pounds. Unlike free weights, they offer variable resistance, adding more tension as they're stretched. They're also a great tool for using at home or for staying fit on the road.
A thicker band builds strength, while a lighter one allows for more reps. Use either a continuous loop band — the kind that looks like a big rubber band — or a surgical tubing style, shown above. Perform three sets of as many reps as possible.
1.) LUNGE WITH ANTI-ROTATION
Tie the band around a secure pole, grab the free end with both hands, and stand to the side of the attachment point (A). Step into a lunge, keeping your arms straight (B). Repeat with the opposite leg.
Tie the band around a secure pole, grab the free end with both hands, and stand to the side of the attachment point (A). Step into a lunge, keeping your arms straight (B). Repeat with the opposite leg.
2.) SIDE LUNGE WITH ROTATIONAL PRESS
Set up as you did for (1) but hold the band in one hand (A). Step to the side and drop into a lunge, simultaneously pressing your arm forward and rotating your torso away (B). Repeat on the opposite side.
Set up as you did for (1) but hold the band in one hand (A). Step to the side and drop into a lunge, simultaneously pressing your arm forward and rotating your torso away (B). Repeat on the opposite side.
3.) BAND-RESISTED PUSHUP
Wrap the band around your back and grab an end in each hand. Get into pushup position, securing each loop under each palm. There should be tension on the band(A). Then perform a pushup (B).
Wrap the band around your back and grab an end in each hand. Get into pushup position, securing each loop under each palm. There should be tension on the band(A). Then perform a pushup (B).
4.) BAND SQUAT
Loop the band over one shoulder and stand on the other end with the opposite foot (A). Squat down while keeping your lower back arched (B). If you're using a surgical band, stand on the middle of the band and hold handles at shoulder height.
Loop the band over one shoulder and stand on the other end with the opposite foot (A). Squat down while keeping your lower back arched (B). If you're using a surgical band, stand on the middle of the band and hold handles at shoulder height.
5.) SINGLE-ARM PUSH PRESS
Stand on one end with your left foot and hold the band's other end at shoulder level with your left hand (A). Dip your knees and use the momentum to explosively press your arm overhead (B). Finish reps and repeat on right side.
Stand on one end with your left foot and hold the band's other end at shoulder level with your left hand (A). Dip your knees and use the momentum to explosively press your arm overhead (B). Finish reps and repeat on right side.
6.) SINGLE-ARM ROW
Attach the band as in (1) and stand facing it with feet staggered, holding the free end far enough away so that there's tension (A). With one hand, row the band to your side like you're starting a lawn mower. Repeat on the opposite side.
Attach the band as in (1) and stand facing it with feet staggered, holding the free end far enough away so that there's tension (A). With one hand, row the band to your side like you're starting a lawn mower. Repeat on the opposite side.
Sandbag Training
If you can't stand your gym anymore or just can't afford it, grab a sandbag for a great alternative for helping you get in a full-body workout. Lifting one is an old-school way to build brute strength and intense endurance. See "How to Make Your Own" below for instructions on building one, then read on for the workout.
Perform the exercises in the order shown. Go for time, not reps. Begin by working for one minute, then resting one to two minutes. Do as many reps as you can. Don't be overly concerned about form-the sand will shift around, making it hard to control the bag. That's the point. Having to stabilize yourself constantly will work you from head to toe.
How to Make Your Own
1) You'll need a sturdy gym or duffel bag. Use a canvas sporting bag or sea bag style canvas duffel bag. A military style duffel bag may also work. Your bag needs to be able to withstand the abuse of being thrown, dropped, and heaved repeatedly, so don't get a cheap one that can't take it.
2) Buy a few bags of playground sand from the local hardware store-it's near the concrete and usually comes in 50-pound tubes. Sells for around $4.
3) Fill a heavy-duty trash bag with sand. Wrap the top tightly with duct tape, then bag it twice more and seal it. Make sure you leave some room in the bag for the sand to slosh around. If you can't find strong enough trash bags, try contractor clean-up bags, which are much thicker. You can find them at Home Depot for around $13.
4) Put it in your duffel bag (which keeps the sandbag from ripping) and zip it shut. Now, get to work!
Pilates For Meatheads
Meatheads and Pilates don't exactly mix.
As a meathead, I’m fairly obsessed with training and I use each session in the gym as a way to get bigger, stronger, and faster, not as an excuse to loaf around while wearing a tanktop. I’m there to work, and I take that obligation very seriously. I try and eat as much clean food as I can, and I lift weights a few days a week – mostly compound movements like squats and deadlifts – and for the 45 minutes or so that I’m training, the gym is all that matters.
So when MF suggested I give Pilates a shot, just to see what it was all about, I almost choked on my protein shake. Pilates sounds so…well, girly. Would I have to talk about my feelings before class and meditate afterwards? I wouldn’t have to wear tights or anything, right? I mean, the name alone sounds like an Italian dessert, doesn’t it?
You’ve got to be kidding me.
But they weren’t kidding, so I set out for a session with Michael Feigin, a Pilates instructor nicknamed “The Fitness Guru,” at his studio in Brooklyn, NY, fully expecting to have no trouble with his brand of ballerina yoga. His studio was located at the top of a staircase, directly across from Gleason’s, the famous boxing gym. I followed the sound of gloves whacking heavy bags and poked my head in. Someone was rolling around a ring. Guys pounded away on treadmills. The place looked dirty, like a thin film of dust coated everything in the room. I thought it looked like heaven.
I silently hoped that this was the place to find “The Fitness Guru,” like he was some kind of super-athlete who boxed, skied, and cross-country ran in his free time. I asked to see “The Fitness Guru.” The girl at the desk snickered.
I should have known better. I cleared my throat and asked again if she could show me where I needed to go. She smiled, slightly condescendingly, and gestured towards the door. “Across the hall,” she said. That was that: boxers, wrestlers, and men over here, and I’ll take my tutu and tights over to the Pilates studio with the women.
Fantastic. We were off to a great start.
Tail tucked firmly between my legs, I made my way into Feigin’s modern space: Loaded with a combination of Pilates equipment, dumbbells, and treadmills, the studio was diverse, surprisingly spacious, and very sleek, with white walls trimming a shiny, gray floor. Skinny girls and lean guys worked one-on-one with instructors at various stations throughout the room. They looked happy enough, but I still had my reservations. After I switched out of my button-down and khakis and donned some sweatpants in the changing room, Feigin and I chatted about Pilates. When he mentioned Joe Pilates, the boxer who developed the discipline in the early 1900s to help those bedridden and stricken with influenza, my ears perked up a bit. A boxer, I thought? A boxer invented Pilates? Maybe there was something to this, after all. I looked around the modern studio and noticed that everyone around me seemed to be fairly lean, something I’ve struggled with all my life. Maybe they knew something I didn’t. At a stocky 5’6”, 195 lbs, I could feel my waist pour out from the tops of my sweatpants like muffin batter as I scanned the athletic bodies stretching out.
I looked back at myself.
Then I looked at them again.
I became concerned. Meathead or not, I was pretty sure I was in slightly over my head.
He introduced me to something called The Reformer, which may sound like a torture device, but it’s not. It’s a rectangular pad fixed on tracks which allow it to slide forward and backward. Nylon loops were attached from either end of the frame, so if you held them as you put your arms through a range of motion, you’d slide back and forth.
As I laid flat on the pad, I listened to Feigin explain how my body should be positioned. He was very specific - tailbone in contact with the floor, pelvis tipped up, flexed lats, shoulders down, tight abs. I forced my sore muscles to cooperate, and I fixed myself into proper position. This mental checklist was endless. My body hurt immediately.
I felt my tee shirt stick to the small of my back and noticed droplets of sweat beginning to appear on my upper lip. I envisioned the Tae Kwon Do class I quit on when I was eight years old. I was going to fail at Pilates, too, I thought.
But then, Feigin got a little spiritual with me. He explained that the goal was out of reach of the student, and one could never (or, almost never) get to the point where they held their body in perfect position throughout the course of one session. By striving to keep correct alignment, you’re constantly readjusting your body and tensing your muscles. So if I was hurting from just the start position, how would I handle the actual workout?
Ballerina yoga this was not. I took a deep breath, prepared myself for the hour ahead, and we got started.
I began by lying on the pad, heels together, with my toes pressing on the device’s frame. As I pushed away from the bottom of the contraption, I squeezed my legstogether. I couldn’t count reps, partly because Feigin was keeping track for me, but also because I couldn’t stand to lose one ounce of concentration or else I’d like my pelvis sag, my abs expand, or my lats relax, any of which, I was told, would be a very bad thing. One 45-second movement and I couldn’t tell if I was going to make it. This wasn’t exactly how I envisioned my first Pilates session.
My quads, he told me, were massive. Nice, I thought to myself. The squats have been working. But my inner thighs, I was also told, were weak, and therefore we were going to work them extra hard. Wonderful, I thought. Just wonderful. We stuck a foam brick in between my knees and I pushed inward as I went through the motions of torture technique #2 – as I laid flat on the pad with my heels on the frame, I grasped the handles from behind my head and kept my arms straight while I moved them down, then out to the side, then back up to the top position. At least, that’s what I think I did. I was too busy spitting out breaths to pay much attention. My core was absolutely on fire. Just stabilizing used up so much of my energy.
As tough as the first few exercises were, they paled in comparison to the 100s. Flat on the pad (in proper position), legs straight out ahead, hands in handles at my side, while crunching up, I had to bounce my arms up and down in a tiny movement 100 times. I was feeling it at 25. My form was sloppy by 60. When I had come to, we moved on to The Cadillac, which reminded me of the wooden device Jean Claude Van Damme used to stretch out in Kickboxer. Imagine a hospital bed without the mattress. Now picture a frame parallel to the bed directly on top of it. The second level had various attachments draped from the support: I noticed chains, springs, wooden handles and padded nylon grips.
I did some upper body work by pushing a spring-loaded wooden bar away from my chest while laying flat on The Cadillac, and some lower body work by pulling each leg down with the help of a strap while keeping the other still. I now had a rubber ring in between my thighs which made sure I was continually pushing inward with my quads as I pressed or pulled. I slipped my arms through padded cuffs attached to the top of the frame and hung with my toes balancing the rest of my weight. This was thePilates version of a pec-deck, only with my own weight as the resistance. Michael barked commands: “abs tight, shoulders out of your ears, tailbone on the mat!” He was a great guy, animated and obviously passionate, and he was comforting, which was very important, because I’d been reduced to a sniveling mass of nerve endings by this point, but by the end, I wanted to kill him.
But it wasn’t all bad. Nothing was too hard. I didn’t feel like I was doing anything outrageous or impossible, it’s just that Pilates worked my muscles in a way that they aren’t used to being worked. There’s something to be said for body weightmovements: you should be able to haul your own carcass around, and after doing it for an hour, I felt more energized than I ever did in the gym. I couldn’t even sleep on the train home. Surprisingly, I thought, I might have actually enjoyed myself. Anyone who thinks Pilates is for girls, I realized, is working out for the wrong reasons. You’ve got to try stuff you’ve never done before, or you’ll never progress. Before you know it, you’ve got a beer belly, you’re 65, and you’re still doing curls with 10 lb dumbbells. I’m hoping to never get to that point. So as I packed my clothes in my bag, I reaffirmed my vow to always be open to new things, reminded myself that I’ve got to drop 10 lbs, and realized that sometimes, the best workout is the one you’re not doing yet.
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