The 5 Most Worthless Exercises of All Time

  Popular Exercises That Do Absolutely Nothing – That Guy Was Wrong! For years, there’s been this one strength coach who always says that there’s really no such thing as a bad exercise, only bad applications of good exercises. That coach was… me. Turns out I wasn’t completely correct. While most exercises can serve their purpose when used for the right reason, there are still a few that don’t have any rhyme or reason. At best, these exercises will waste your time and energy. At worst, they’ll interfere with your progress because they constitute “garbage volume” that will steal away your recovery resources. Here are the five exercises I consider completely worthless: 1 – Dumbbell Shadow Boxing This is the stupidest exercise on the planet. If there are life forms on other planets, and those life forms work out, then this is the stupidest exercise on those planets too. It literally does nothing good. I can’t even believe this one still exists! I really think it’s only done by people who want to look tough or attract attention in the gym, [...]

The 5 Most Worthless Exercises of All Time 2018-01-20T23:49:17+00:00

Injury Prevention And Resilience Through Improper Training

  “You will always regret not training the position you got injured.” – Dr. Andreo Spina Some injuries are just unavoidable. I do believe a lot of wear-and-tear injuries or under-recovered injuries are avoidable, but the tripping over a weight, slipping on some ice, and stepping off of something and rolling your ankle types of injuries will happen. Now, how you bounce back from them depends on your training. Proper dosages of “improper” alignment can help prevent injury when doing athletic movement. You are being optimistic if you believe you will prevent injury by only training “proper” form. Of course I’m not saying you shouldn’t strive for proper form but if you are truly doing athletic movements, playing, or in a sport, then you will not always have the luxury of being in the “perfect” position. Watch a tennis match and tell me the players don’t go into a valgus knee position (where the knee caves inwards). My point is, if you avoid awkward positions then you are more likely to injure yourself if you are exposed to them in [...]

Injury Prevention And Resilience Through Improper Training 2018-01-19T14:50:31+00:00

Sleeping for longer leads to a healthier diet

  Sleeping for longer each night is a simple lifestyle intervention that could help reduce intake of sugary foods and lead to a generally healthier diet, according to a King’s College London study. Sleep is a modifiable risk factor for various conditions including obesity and cardio-metabolic disease with some figures suggesting more than a third of adults in the UK are not getting enough sleep. The randomised controlled trial, which is published in the American Journal of Clinical Nutrition, looked at the feasibility of increasing sleep hours in adults who typically slept for less than the recommended minimum for adults of seven hours. Alongside this, the researchers undertook a pilot investigation that looked at the impact of increasing sleep hours on nutrient intake. They found that extending sleep patterns resulted in a 10-gram reduction in reported intake of free sugars compared to baseline levels. The researchers also noticed trends for reduced intake of total carbohydrates reported by the sleep extension group. The principal investigator, Dr Wendy Hall, from the Department of Nutritional Sciences observed: ‘The fact that extending sleep led [...]

Sleeping for longer leads to a healthier diet 2018-01-18T21:17:55+00:00

TODAY’S EDGE: BOWLER SQUAT PROGRESSION

  Better balance requires better single leg training. These progressions will help you to advance your single leg training and better your balance: _____________________________________ Today's Edge: Better balance requires better single leg training. These progressions will help you to advance your single leg training and better your balance: _____________________________________ 1. BODY WEIGHT BOWLER SQUAT: This is a great way to train better single function with a rotational component. This action targets the lateral glute muscles and the hamstrings. Go slow on the way down and power up. Avoid letting the knee cave in. _____________________________________ 2. CABLE BOWLER SQUAT: By adding the cable force you will challenge the core and upper body to engage more. You don't need much weight to make it more challenging than the body weight version. Keep the shoulder on the side holding the cable from dipping or drooping on the way down. _____________________________________ 3. 1-LEG DEADLIFT WITH MED BALL ROTATIONS: This exercise targets the core, lateral glutes, hamstrings, and muscles surrounding the knee. By adding the medicine ball rotations you challenge the single leg to stay [...]

TODAY’S EDGE: BOWLER SQUAT PROGRESSION 2018-01-17T11:06:46+00:00

Destroy Your Imbalances And Become a Superior Athlete With This Warm-Up

  Everyone has certain areas they should spend time on to correct and develop. For some it may be hip mobility, others core stability, or maybe it’s a shoulder imbalance. One of my favorite times to attack these weaknesses is just after the normal, dynamic warm-up. If you work on these things before the tough stuff in your workout, you’re less likely to skip them and your focus will still be high. So how do you go about this? First, we need to do a regular dynamic warm-up to get things moving and raise our body temperature a bit. Here is a general example of something I may use with one of my own clients. Feel free to tweak this based on your needs, but remember the purpose of this warm-up is to get things moving and flowing (it’s not static stretching): Hop in Place x 1 minute PVC Pass Trough x 10 reps PVC Goodmorning x 10 reps PVC Overhead Squat x 5 reps Lateral Lunge with Reach x 5 each side Spider-Man with Reach x 5 each side [...]

Destroy Your Imbalances And Become a Superior Athlete With This Warm-Up 2018-01-16T10:54:40+00:00

How Meal Frequency Actually Affects Body Composition

  It’s a well-known fact that your diet is in direct correlation with your body composition and weight. When your main goal is losing weight or maintaining the current weight, the most widely used strategy is making changes to your food intake. The majority of people put a great emphasis on the types of foods they eat, and that is definitely crucial, i.e. choosing the right foods can have a great impact on your progress. However, meal frequency is another essential variable which very often gets neglected. Meal size goes hand in hand. So, how do these two dietary variables influence your weight? When it comes to actual sports, scientists have established timing food intake and meal size for maximizing athletic performance. However, research is barely sufficient for those trying to get rid of a few pounds and they often need to guess how to optimize their food intake to reach their goals. Over half a century ago, studies have shown that consuming smaller meals frequently was related to lower weight and improved metabolic health. However, lately, those claims have [...]

How Meal Frequency Actually Affects Body Composition 2018-01-15T09:20:03+00:00

3 Exercises That Have Kept Drew Brees Ageless

  The 38-year-old quarterback believes his mind and body are capable of guiding a team to another Super Bowl title. Drew Brees knew he wasn’t finished yet. Just prior to the start of the 2017-2018 NFL season, the 38-year-old New Orleans Saints quarterback sat down with STACK and expressed a confident belief that his best years of football were still ahead of him. “I feel like I’ve got some good years left. I’d like for them to be my best years. I feel like I’m at the point now where I certainly have all the physical skills—I don’t feel like that’s diminished at all. Yet I have all this wealth of experience I’ve gained throughout my career. I feel like this is the culmination of all those things—it makes it the perfect time to go out and try to win another one.” In the season that followed, Brees led the league in completion percentage (72%) and yards per attempts (8.09) and finished second in passer rating (104.7). In the Saints’ recent NFC Wild Card triumph over the Carolina Panthers, Brees [...]

3 Exercises That Have Kept Drew Brees Ageless 2018-01-13T15:58:12+00:00

The New 8-Minute Fat Burners

  Five Fat Blasting Finishers You have a limited time to train and need conditioning workouts that are quick, to the point, and devastatingly effective. Enter fat-blasting finishers – short challenges to help you shred fat and transform your body without having to live in the gym. By doing more work in less time and sending your heart rate through the roof, you’ll give your training a much-needed jolt. You’ll do these finishers directly after your weight-training workout. They’ll add roughly eight minutes to your workout, so consider cutting back on your 12 sets of curls “if you don’t have the time.” Just make sure your finisher focuses on the same muscles as your workout. 1 – High-Rep Dumbbell Clean-Squat-Press Popularized by strongman Sig Klein, the self-explanatory dumbbell clean, squat, press is an incredible test of total body strength and conditioning. Your lungs will be screaming while your quads and shoulders get one hell of a pump. Best done on: Upper body or shoulder days What to do: Do 4 sets of 12 clean-squat presses with 60 seconds rest between [...]

The New 8-Minute Fat Burners 2018-01-13T15:59:57+00:00

What is “Starting Strength”?

  When most people talk about Starting Strength, I feel like Inigo Montoya in The Princess Bride. “You keep using that phrase. I do not think it means what you think it means.” Starting Strength is not the low bar back squat or the “high-hips” clean. Starting Strength is not the novice linear progression spreadsheet you found on the internet. Starting Strength is not the “chest down” cue or the coach’s lean. Starting Strength is bigger than all of these, and if you’re out preaching the Gospel of Rippetoe to the dark corners of /fit while pulling “tips” from the videos or the blue book out of context, you’re missing out. Starting Strength is a systematic approach to barbell training made up of a series of concepts which, when applied together, develop stronger, more capable lifters. We low bar squat, do our “fahves,” and use the cues we do because we think they are the best choices for our lifter at that moment according to the models, and understanding these models can make you a better lifter, coach, and keyboard [...]

What is “Starting Strength”? 2018-01-05T23:36:03+00:00

5 Biggest Mistakes When Trying To Build Muscle

  Eating Blindly If you aren’t tracking your calorie input somehow, then how do you know if you’re eating a surplus of calories each day? You need bricks to build a house. Think yourself lucky you’re able to eat lots! Sticking to 3 sets of 10 Yeah – you read this in fitness/bodybuiding magazines but rep range is the loading parameter that should be varied most often! To fully stimulate fast and slow twitch fibres, 10 reps won’t cut it after a few weeks sorry. Missing time under tension Yes it hurts. Yes it’s a major stimulus to muscle building. No you can’t just bash out your reps. Consider using sets of at least 40s length to really create a hypertrophic response! Resting inconsistently Time your rest periods and stick to a predetermined time. You’ll never know if that extra couple of reps was genuinely increased strength or just because you had a bit more time chatting. Measure and manage! Ignoring Recovery Did you know you build and repair muscle when you’re resting? Most of us simply won’t get enough [...]

5 Biggest Mistakes When Trying To Build Muscle 2018-01-04T09:17:36+00:00