Just for my records, this is the 3rd day Ive had my own laptop! I try to avoid exclamation ponts but today it is warranted. I live in San Diego, consequentially I have a plethora of cool coffee shops to choose from. I am using exclamation points for a different reason though...coffee shops are cool, but for writers they are better when they are followed by a stop at a craft brew bar with Wi-Fi access.
So yes I am drunk as I type this, but in the following year I will be prolific and creative. Heres how I visualize a perfect day in the future.
The Perfect Day
Wake up- eat oatmeal and cooked protein source-drink water-train couple hours clients-eat nice breakfast-good coffee-writing/reading 2.5 hours-good lunch-30min to an hour absorbing motivational material-workout (hardcore and heavy) -post workout meal-train couple clients-solid dinner-gaming/cannabis consumption-dinner number 2-great sex-movie and last meal-more great sex-8 solid hours sleep1
Saturday, November 16, 2013
Friday, November 8, 2013
Chest Training For Athletes (Football)
The term "Chest training" here refers to training the pectorals to achieve hypertrophy, strength, speed and power. Hypertrophy because increasing the ratio of muscle to fat is beneficial to all football players. Speed, strength and power are attributes that obviously translate to the football field.
In the context of the overall weekly workout schedule, chest is performed first among the pushing muscles, with shoulders and tris performed after in that order.
The following parameters are important, vital to progress and must have a logical reason to be in the program at all. There is a finite amount of energy and recovery ability that an athlete has, what a shame to waste all that energy, and submit the body to all the wear and tear of the workouts, without achieving maximum results.
resistance level: usually described as percentage of one rep max. Good guideline when going to failure is 1-5 reps Heavy, 6-12 Medium and 12 and above Light
exercise selection: selected on basis of how they will affect attributes of particular activity, in this case football.
Exercise execution- factors include rep speed, body position, angle of resistance and range of motion are major.
That being said, this is the reason why cookie cutter templates, or random choosing of exercises and reps is not the optimal way to train. The program that will be outlined here has a reason for every facet of the workout that is chosen. To illustrate the effectiveness of this attention to logic, I will record on video, then write a description, reason and purpose for every chest exercise of JJ, my youtube star.
He has a strong base and a long history of training, so the results cannot be attributed to beginner adaptations (which are more pronounced). Taking a regular gym rat and putting muscle on them is the real challenge. So to my 4 readers, you are in for a treat, this is the beginning of an ebook project which will include not only the book, but a link to videos of the exercises described within and a link where all questions can be answered by me or any of the trainees. Welcome to the first section: Chest training for athletes (football)!
First exercise of the day,
Incline dumbbell press- in my piece "The Absurdity of the Bench Press in Football" you will see the many reasons why the bench press is not a good choice for athletes. On the other hand lets examine the reasons why the dumbbell incline press is a much better exercise to master and become strong at.
Dumbells are always going to be better than a barbell for a few reasons. One is the control required to take exercise through full range of motion. The result is better proprioception, hypertrophy in supporting muscles and enables the identification of any deviations between right and left side.
Also incline is more activity specific when you look at the angle of arms relative to the torso. Rarely are the arms at right angle with the torso as in the bench press. Usually contact is made with the player leaning forward, putting momentum into the push, arms above 90 degrees on impact.
Rep Range Heavy
Dips with band- to stay I the heavy category, dips can be supplemented with a weight belt or bands to increase resistance. Dips are second on chest day because the movement is as opposite of the incline that you can get and still target the pecs. The different angle helps to make sure entire pec area is hit.
Heavy Rep Range
incline barbell press-third exercise because its an incline movement and its free weight. Again the set will be heavy. These first three exercises are for strength and mass. Rep speed not as important as pushing max amount of weight. Generally heavy sets will be slower on the negative and exploded with the positive.
flyes- Set with handles high and performed in a decline motion. This allows the weight of the torso to be used for leverage, thus more weight can be used. These are done strictly with a held contraction at the end. It is more of a focus on feeling the pectorals bring the elbows together, increasing the effectiveness of the mind muscle connection for future exercises and digging into those fibers to induce hypertrophy.
light rep range
Machine press(hammer)- medium rep range, allows heavy weight in a compound motion with the machine stabilizing the weight to allow focus on the pectorals.
Plyometric pushups- these train pecs and pushing muscles for explosiveness, which translates into speed.
Band presses- done with extremely heavy resistance, teaches body to accelerate through the motion. Using free weights the body actually slows movement at the end to prevent weight from flying out of hands.
The last two exercises are what take the program from hypertrophy to athletic training. They are extremely demanding and have high risk of injury if not done properly. Video will be up early next week.
Besides overall warm up,1st exercise is warm up for two sets (see warm up blog here). After that ONE set per exercise to failure.
Great vids coming soon. Feel free to ask questions here also
In the context of the overall weekly workout schedule, chest is performed first among the pushing muscles, with shoulders and tris performed after in that order.
The following parameters are important, vital to progress and must have a logical reason to be in the program at all. There is a finite amount of energy and recovery ability that an athlete has, what a shame to waste all that energy, and submit the body to all the wear and tear of the workouts, without achieving maximum results.
resistance level: usually described as percentage of one rep max. Good guideline when going to failure is 1-5 reps Heavy, 6-12 Medium and 12 and above Light
exercise selection: selected on basis of how they will affect attributes of particular activity, in this case football.
Exercise execution- factors include rep speed, body position, angle of resistance and range of motion are major.
That being said, this is the reason why cookie cutter templates, or random choosing of exercises and reps is not the optimal way to train. The program that will be outlined here has a reason for every facet of the workout that is chosen. To illustrate the effectiveness of this attention to logic, I will record on video, then write a description, reason and purpose for every chest exercise of JJ, my youtube star.
He has a strong base and a long history of training, so the results cannot be attributed to beginner adaptations (which are more pronounced). Taking a regular gym rat and putting muscle on them is the real challenge. So to my 4 readers, you are in for a treat, this is the beginning of an ebook project which will include not only the book, but a link to videos of the exercises described within and a link where all questions can be answered by me or any of the trainees. Welcome to the first section: Chest training for athletes (football)!
First exercise of the day,
Incline dumbbell press- in my piece "The Absurdity of the Bench Press in Football" you will see the many reasons why the bench press is not a good choice for athletes. On the other hand lets examine the reasons why the dumbbell incline press is a much better exercise to master and become strong at.
Dumbells are always going to be better than a barbell for a few reasons. One is the control required to take exercise through full range of motion. The result is better proprioception, hypertrophy in supporting muscles and enables the identification of any deviations between right and left side.
Also incline is more activity specific when you look at the angle of arms relative to the torso. Rarely are the arms at right angle with the torso as in the bench press. Usually contact is made with the player leaning forward, putting momentum into the push, arms above 90 degrees on impact.
Rep Range Heavy
Dips with band- to stay I the heavy category, dips can be supplemented with a weight belt or bands to increase resistance. Dips are second on chest day because the movement is as opposite of the incline that you can get and still target the pecs. The different angle helps to make sure entire pec area is hit.
Heavy Rep Range
incline barbell press-third exercise because its an incline movement and its free weight. Again the set will be heavy. These first three exercises are for strength and mass. Rep speed not as important as pushing max amount of weight. Generally heavy sets will be slower on the negative and exploded with the positive.
flyes- Set with handles high and performed in a decline motion. This allows the weight of the torso to be used for leverage, thus more weight can be used. These are done strictly with a held contraction at the end. It is more of a focus on feeling the pectorals bring the elbows together, increasing the effectiveness of the mind muscle connection for future exercises and digging into those fibers to induce hypertrophy.
light rep range
Machine press(hammer)- medium rep range, allows heavy weight in a compound motion with the machine stabilizing the weight to allow focus on the pectorals.
Plyometric pushups- these train pecs and pushing muscles for explosiveness, which translates into speed.
Band presses- done with extremely heavy resistance, teaches body to accelerate through the motion. Using free weights the body actually slows movement at the end to prevent weight from flying out of hands.
The last two exercises are what take the program from hypertrophy to athletic training. They are extremely demanding and have high risk of injury if not done properly. Video will be up early next week.
Besides overall warm up,1st exercise is warm up for two sets (see warm up blog here). After that ONE set per exercise to failure.
Great vids coming soon. Feel free to ask questions here also
Thursday, October 31, 2013
First Published Piece!
My first published piece went live yesterday, its in an internationally recognized magazine too!
http://www.hightimes.com/read/toke-tone
http://www.hightimes.com/read/toke-tone
By Lankford Jackson
Growing up in California in the 1980s, we were active. Video games had yet to complete their assault on kids’ recreation time. Our games comprised any sport that was in season – or you could simply ride your bike all day long. The sport stars and action-movie heroes we idolized all shared intense training rituals: Whether it was Arnold or Bruce Lee or Sylvester Stallone as Rocky, we dreamed of transforming our bodies and achieving some type of epic victory. And when we discovered weed, those dreams didn’t diminish.
Growing up in California in the 1980s, we were active. Video games had yet to complete their assault on kids’ recreation time. Our games comprised any sport that was in season – or you could simply ride your bike all day long. The sport stars and action-movie heroes we idolized all shared intense training rituals: Whether it was Arnold or Bruce Lee or Sylvester Stallone as Rocky, we dreamed of transforming our bodies and achieving some type of epic victory. And when we discovered weed, those dreams didn’t diminish.
Eventually, however, a full-time job, eating out, drinking and a decreased activity level took their toll. For me, my wake-up call came 16 years ago, when I decided to overhaul my life. Now, as a fitness professional, I’ve discovered that cannabis use is not just conducive to exercise – it’s an outstanding “supplement” for adding lean body mass, as well as an excellent means of aiding the body’s overall recovery from a workout. In fact, it’s the best supplement out there!
During my transition, I had the good fortune to pick up a bodybuilding book by Mike Mentzer. His logical approach to training allowed me to gain 40 pounds of muscle in my first year and took my strength to levels that I believe should have taken at least a decade to reach. In fact, with a half-hour of work once or twice a week, you should be able to see great results as well!
To start, let’s take a look at the laws of hypertrophy (muscle gain), since it’s a logical transition from there to all forms of exercise. Hypertrophy can be broken down into three basic laws, which are common to every single exercise endeavor:
1) You must impose a significant enough stress to cause micro-damage (soreness) and nervous-system response in the targeted muscle or muscle group.
2) You must allow the targeted muscle to recover through rest and nutrition.
1) You must impose a significant enough stress to cause micro-damage (soreness) and nervous-system response in the targeted muscle or muscle group.
2) You must allow the targeted muscle to recover through rest and nutrition.
3) You must allow the muscle to overcompensateand add extra lean tissue.
You must also allow the nervous system to recover so that the same workload is easier the next time around. For example, after a workout, your muscles may have recovered their original strength in four days, but it may take another three to six days to allow the body to add extra lean tissue.
This last law is often neglected, usually due to ignorance (or by not following the second law). But neglecting this last law will have you spinning your wheels and cause you to stall at a particular plateau quickly. If you follow these rules, however, you’ll soon realize that the last two address recovery, which encompasses 50 percent of your workout results. (The other 50 percent is the workout itself.) But recovery doesn’t get the attention it deserves.
When muscles grow, it’s the result of recovering from damage – and damaging muscles requires intensity.But the intensity of your next workout, and its effectiveness, are both determined by how well you recovered from your previous workout. For example, if you go running on sore legs, your time will very likely be slower. If you try to bench-press while your arms and chest remain sore from your previous workout, expect to have trouble lifting the same amount of weight. Intensity is proportional to recovery: If you only recover to the point where you can complete your last workload, your recovery period has been insufficient – you need to recover to the point where you can exceed your previous workload. In short, you need to get stronger. And to do this, you must pay strict attention to nutrition and supplementation daily, and allow enough days between workouts for your body to adapt and overcompensate for the workload.
If you want to reduce fat, you need to eat a little less. But if you want to gain muscle, you need to eat a little more. Whatever your goals, fitness experts advise eating every three hours, with a complete protein source in each of these meals. Cannabis will definitely help with the eating. It’s not easy to eat six times a day, but a little toke will increase your appetite (and make that chicken and brown rice taste a helluva a lot better).
There are many supplements that provide an energy source for your workout, while amino acids and creatine are ingested post-workout. But for recovery, you have limited choices. Then again, what other supplement enables you to eat every three hours (no easy task), plus help you sleep well and relieve life’s stresses – and all without causing negative physiological effects like booze does?
You guessed it: good ol’ Cannabis sativa! I’d even go so far as to say that you’re foolish not to incorporate it into your recovery program.
Rest isn’t only a matter of getting a full night’s sleep and avoiding overtraining; the absence of stress is essential. A body under stress cannot be in an anabolic state (the process that promotes the building up of organs and tissue). All stress must be minimized to achieve optimal results. The perfect supplement to achieve this is cannabis: It not only allows deeper and longer sleep, but it reduces stress levels without all the negative side effects of prescription drugs or alcohol.
Athletes, coaches and managers need to realize that the traditional practice of partying and getting drunk after games is horribly counterproductive to recovery. Unless these athletes run afoul of the law, their post-game behavior is rarely questioned. Yet those who go home to smoke a bowl, relax, rest and recover are quick to be stigmatized as problem players.
Logic, anyone?
Lankford Jackson (NASM CPT, PES) is a fitness professional with ICSP Fitness in San Diego. His upcoming book, Lanksystem, will focus on functional bodybuilding, which relies on brief and infrequent workouts.
Stoner Sports Heroes
The list of superstar athletes who have toked up is highly impressive – smashing the myth that marijuana detracts from peak performance.
Usain Bolt
The Olympic gold medalist, who holds the title of “World’s Fastest Human,” once told reporters, “When you’re a child in Jamaica, you learn how to roll a joint.” Later, Bolt’s handlers released a statement: “Although admitting to trying marijuana as a child, he has never used it as a competitor.” Then Bolt himself added, “Nobody in my family or those close to me smoke, and I don’t hang out with people who smoke.”
Michael Phelps
After winning eight gold medals at the 2008 Summer Olympics, Phelps was snapped expertly handling a bong. The photo ran internationally, and Phelps subsequently went on an apology tour, saturating the media with mea culpas for his stupidity.
Mark Stepnoski
The former Dallas Cowboy offensive lineman won two Super Bowls and was a five-time Pro Bowler. Unlike Bolt and Phelps, however, Stepnoski has been outspoken in his support for cannabis issues: He was the subject of a HIGH TIMES Interview, and he’s also a member of NORML.
Ricky Williams
One of the premier running backs in the NFL, Williams has been suspended multiple times for pot use. Williams now gets drug-tested regularly, but he’s said publicly that once his career ends, his smoking will resume.
Ross Rebagliati
In 1998, Rebagliati made Olympic history by being the first athlete to win a gold medal for snowboarding. Not so fast – after being drug-tested, he was stripped of his medal when pot was found in his system. Later, he got it back because pot wasn’t on the official list of banned substances at the time.
Lance Mackey
He’s won the grueling Iditarod dog race four times, and Mackey admits that he toked up throughout three of those races. But this year, Iditarod began testing the mushers, so Mackey went without – and won anyway. He’s quick to credit the dogs, however, since they’re the ones racing, not him.
Santonio Holmes
After making one of the greatest catches in Super Bowl history, the game’s MVP had to sit out the first four games of the 2010 season. NFL justice moves slowly: Holmes’s pot-possession rap occurred in the fall of 2008.
Tim Lincecum
He’s been the Cy Young Award winner the past two years and led the National League in strikeouts this year. But Tim’s a toker, make no mistake. He was cited for puffing behind the wheel in 2009. He paid his fine, but gave no indication that his pot use was over – just that he’d try “not to let it happen again.”
Working Out On Weed
Let’s be honest, cannabis may inhibit performance prior to exercise. A strongindica may impact the intensity of a workout, and smoke probably isn’t the ideal substance to inhale prior to aerobic activities like running or biking, because of its effect on optimum functioning of the lungs.
But stoners of the fitness community aren’t convinced. First off, these considerations are easily counteracted. Caffeine can be ingested to offset drowsiness – or, try a sativa. And vaporizers or edibles will negate the effect smoking may have on aerobic exercise. Significantly, millions of fitness enthusiasts prefer to get high before working out because pot allows them to focus more deeply on targeted muscle groups. Those who have experienced the tedium of moving down a line of weightlifting machines in the gym know that a few tokes help to release the rigors of linear thought. Long-distance runners say it helps them stay in the rhythmic, steady “zone” required to maintain a competitive pace.
There are three components of fitness: stretching, strengthening, and building stamina. However, stretching is generally neglected. Why? Because we’re all too busy, even though stretching is essential to pre- and post-workouts.
But many modern athletes swear by the benefits that pot has on stretching. The initial discomfort or stiffness commonly associated with stretching lessens under the influence of cannabis, they say. Instead, they “embrace the pain.”
Certainly, the use of cannabis is woven throughout yoga history and many yoga-philes wouldn’t dream of performing an asana otherwise. Pot may, in fact, be the perfect kinesthetic key to integrating body, mind, and spirit.
Monday, September 2, 2013
Back Day Workout
Pulling workout (back day)
Enough of me bashing the bench press and the multi-week volume training workouts. To my readers I am going to provide a workout system to use for the results I have been talking about. This is not "my" system, it is the system. Sooner or later someone would figure it out, truth has a tendency to reveal itself over time. That being said there are techniques now included in the program that I wouldn't have thought of ten years ago, and ten years from now there will most likely be more. One thing will be the same however, the base skeleton of the program.
The split is based on push-pull system split. Pull day is basically back day in bodybuilder terms. Yet for athletes and non builders we want to train movements, all muscles involve(primary, secondary, supporting and antagonist) to produce an overall and balanced strength, speed, coordination and hypertrophic increase. As such rarely will isolation exercises be performed with this group except to address weaknesses or deviations.
First the bodybuilding "back day", biceps and forearms can be performed after or next day. This workout should be used when needing to add mass ASAP or with bodybuilders of course.
BODYBUILDING BACK WORKOUT-[athletes]
Warm up- see General warm-up and perform
lat pulldowns set of at least 20 performed "warm up" style. Up to 3 sets if necessary
light pressing movement same as above
Determine what is more important to focus on, thickness when viewed from the side (Rows) or lat spread (vertical). That is the exercise that is first.
Lets assume thickness is the goal, first exercise will be a heavy horizontal row. Yates rows, named after the great Dorian Yates, allow heavy weight and will add thickness and separation in upper back
Yates rows
warm up
WARM UP 1-weight that allows you to complete 20-40 reps easy
WARM UP 2-weight where you feel burn at about 15, but are able to finish 20 easy
SET #1- 3 to 12 reps in good form to failure, add cheat reps, static hold and slow negative at end[overhand grip and no negative during near season for athletes]
SET #2-overhand pullups to failure, with forced rep, static hold and slow negative on last rep
(once 10 reps are reached add weight)[no negative for athletes and add weight after 20 reps] Video above is great visual and will help with mind muscle connection.
Set # 3- dumbbell rows-free standing or supported, whatever allows focus on upper back muscles. 5-20 reps to failure[athletes free standing]
SET #4- pullups parallel or underhand grip to failure, partials and static hold to finish.
Set #5-(SUPERSET see video 1below) straight arm pulldowns 12-20 reps immediately[athletes fast on concentric, bands good] followed by partial pullups or pulldowns
Set #6 hi rows 5-12 to failure followed by rear delts to failure with partials and static hold at the end.[bands on 2nd set good and fast on concentric]
Document every set, preferably with video, weights and reps minimum.
perform every 7-12 days
follow typical bodybuilding eating techniques, athletes and civilians included.
Take as much time in between sets, up to 5 minutes, as needed.
Hanging stretches with various hand grips, upper back, forearm and bicep stretches after. Don't half ass them! Treat each stretch like a set and focus
Congratulations! Your on your way to much improved back, with weekly results now!
For visual help check video 2 below
Basic pull day workout- for general health, seniors or maintenance.
SET #1-Pulldowns or pullups to failure. when able to perform pulldowns with close to bodyweight start pullups.
SET #2- rows to failure- cable or barbell, unilateral (one hand at a time) preferred.
As you can see the basic workout is brief, no more than ten minutes including warm ups. There really is no excuse for the grandparents or the lazy. Even the bodybuilding is only six total sets taking no more than 40 minutes including workouts. Athletes can use that extra time for practicing skills or active recovery.
VIDEO 1 superset example and explanation
Video 2 Bodybuilding back workout
You now have one the best back/lat building resources anywhere, to make even better will answer all questions related to training also. Just leave comment in remarks section!
Enough of me bashing the bench press and the multi-week volume training workouts. To my readers I am going to provide a workout system to use for the results I have been talking about. This is not "my" system, it is the system. Sooner or later someone would figure it out, truth has a tendency to reveal itself over time. That being said there are techniques now included in the program that I wouldn't have thought of ten years ago, and ten years from now there will most likely be more. One thing will be the same however, the base skeleton of the program.
The split is based on push-pull system split. Pull day is basically back day in bodybuilder terms. Yet for athletes and non builders we want to train movements, all muscles involve(primary, secondary, supporting and antagonist) to produce an overall and balanced strength, speed, coordination and hypertrophic increase. As such rarely will isolation exercises be performed with this group except to address weaknesses or deviations.
First the bodybuilding "back day", biceps and forearms can be performed after or next day. This workout should be used when needing to add mass ASAP or with bodybuilders of course.
BODYBUILDING BACK WORKOUT-[athletes]
Warm up- see General warm-up and perform
lat pulldowns set of at least 20 performed "warm up" style. Up to 3 sets if necessary
light pressing movement same as above
Determine what is more important to focus on, thickness when viewed from the side (Rows) or lat spread (vertical). That is the exercise that is first.
Lets assume thickness is the goal, first exercise will be a heavy horizontal row. Yates rows, named after the great Dorian Yates, allow heavy weight and will add thickness and separation in upper back
Yates rows
warm up
WARM UP 1-weight that allows you to complete 20-40 reps easy
WARM UP 2-weight where you feel burn at about 15, but are able to finish 20 easy
SET #1- 3 to 12 reps in good form to failure, add cheat reps, static hold and slow negative at end[overhand grip and no negative during near season for athletes]
SET #2-overhand pullups to failure, with forced rep, static hold and slow negative on last rep
Set # 3- dumbbell rows-free standing or supported, whatever allows focus on upper back muscles. 5-20 reps to failure[athletes free standing]
SET #4- pullups parallel or underhand grip to failure, partials and static hold to finish.
Set #5-(SUPERSET see video 1below) straight arm pulldowns 12-20 reps immediately[athletes fast on concentric, bands good] followed by partial pullups or pulldowns
Set #6 hi rows 5-12 to failure followed by rear delts to failure with partials and static hold at the end.[bands on 2nd set good and fast on concentric]
Document every set, preferably with video, weights and reps minimum.
perform every 7-12 days
follow typical bodybuilding eating techniques, athletes and civilians included.
Take as much time in between sets, up to 5 minutes, as needed.
Hanging stretches with various hand grips, upper back, forearm and bicep stretches after. Don't half ass them! Treat each stretch like a set and focus
Congratulations! Your on your way to much improved back, with weekly results now!
For visual help check video 2 below
Basic pull day workout- for general health, seniors or maintenance.
SET #1-Pulldowns or pullups to failure. when able to perform pulldowns with close to bodyweight start pullups.
SET #2- rows to failure- cable or barbell, unilateral (one hand at a time) preferred.
As you can see the basic workout is brief, no more than ten minutes including warm ups. There really is no excuse for the grandparents or the lazy. Even the bodybuilding is only six total sets taking no more than 40 minutes including workouts. Athletes can use that extra time for practicing skills or active recovery.
VIDEO 1 superset example and explanation
Sunday, September 1, 2013
The Danger of Twice a Week Body Part Training for Athletes
The Danger of Twice a Week Body Part Training for Athletes
As of now, there is a massive error being made in the world of fitness, sports and academia when it comes to adding lean body mass and strength in general. It used to be incredible to me that all of these experts cannot use logic, reason and empirical evidence to come to the obvious method for strength and hypertrophy training.
Doctors are most of the time woefully ignorant in the methods to induce hypertrophy if they even
recommend it at all. "Exercise" is not specific enough to elicit a relief in patients in an acceptable amount of time. The current protocol from doctors is "Go to the gym", from exercise physiologists "3-5 sets at 80% of max tempo blah, blah blah, from strength and conditioning coaches more of the same. From bodybuilders and gym rats its the routines of the top pros over the decades.
I have chosen to carry on the torch of Dr. Elington Darden, Arthur Jones, mike Mentzer and Dorian yates. Its Simple
Pick muscle or muscle group
Induce hypertrophy
Recover to point of overcompensation(able to handle more work)
Repeat
That being said not many humans on the planet can handle training a bodypart more than once per week and not immediately fall into overtraining mode. What you get from this is lack of results, fatigue, low immune system and more than double the risk of gym related injury.
Combine this with the rigors of the most demanding activities there are is a recipe for disaster. Logic would dictate that the strength training program take as little toll on the body as possible, as the demands of sport put enough of a toll already.
Any strength program that trains a bodypart twice a week is unnecessary and dangerous.
Its amazing that sports organizations, with millions of dollars on the line, are not aware of the damage that the offseason workouts can do. Have a son or daughter in high school sports? They are not getting paid but most likely their strength training is doing damage that they will feel for life.
The poorly designed studies that compare the two training styles (training movements more than once a week) admit the results are similar. Seems asinine to add unnecessary workout to add to the wear and tear of sports and life. I resolve to start a mission to educate team owners or managers on the futility of the multi-week strength training, the bench press and any other training technique that high school coaches and young athletes imitate.
As of now, there is a massive error being made in the world of fitness, sports and academia when it comes to adding lean body mass and strength in general. It used to be incredible to me that all of these experts cannot use logic, reason and empirical evidence to come to the obvious method for strength and hypertrophy training.
Doctors are most of the time woefully ignorant in the methods to induce hypertrophy if they even
recommend it at all. "Exercise" is not specific enough to elicit a relief in patients in an acceptable amount of time. The current protocol from doctors is "Go to the gym", from exercise physiologists "3-5 sets at 80% of max tempo blah, blah blah, from strength and conditioning coaches more of the same. From bodybuilders and gym rats its the routines of the top pros over the decades.
I have chosen to carry on the torch of Dr. Elington Darden, Arthur Jones, mike Mentzer and Dorian yates. Its Simple
Pick muscle or muscle group
Induce hypertrophy
Recover to point of overcompensation(able to handle more work)
Repeat
That being said not many humans on the planet can handle training a bodypart more than once per week and not immediately fall into overtraining mode. What you get from this is lack of results, fatigue, low immune system and more than double the risk of gym related injury.
Combine this with the rigors of the most demanding activities there are is a recipe for disaster. Logic would dictate that the strength training program take as little toll on the body as possible, as the demands of sport put enough of a toll already.
Any strength program that trains a bodypart twice a week is unnecessary and dangerous.
Its amazing that sports organizations, with millions of dollars on the line, are not aware of the damage that the offseason workouts can do. Have a son or daughter in high school sports? They are not getting paid but most likely their strength training is doing damage that they will feel for life.
The poorly designed studies that compare the two training styles (training movements more than once a week) admit the results are similar. Seems asinine to add unnecessary workout to add to the wear and tear of sports and life. I resolve to start a mission to educate team owners or managers on the futility of the multi-week strength training, the bench press and any other training technique that high school coaches and young athletes imitate.
Tuesday, August 27, 2013
The Best There Is
I am the best at what I do. I am a personal trainer who specializes in adding strength, muscle and speed. I will put my results against any other trainer, professor or coach on the planet. The academic and medical community should be fucking ashamed of the workouts, studies and programs they promote. Same with professional coaches and trainers. Sometimes I feel like Kilgore Trout, the only person on the planet with free will
Monday, August 26, 2013
Project Overman III
Well, having just reread the original project I will say that I have been doing an amazing job under the circumstances. The main and most difficult goal is a success! Yes I've gotten my youngest son enrolled in school and through sheer determination football!(though not officially on team yet) Most importantly have him excited about classes. These two events are minor miracles and I couldn't be happier for whats been accomplished on that front.
Likewise the training for myself, my son and clients (including trainer I am mentoring for gym) has been getting spectacular results. It is the best training program on the planet that's why its imperative that I get prolific with the writing so I can get my book up and published. The diet is much better for both of us also. Having JJ (son) on the team has seemed to motivate both of us.
As for the business side I have been allowed to manage the 2 other trainers in the gym, started today going out and meeting a few business owners and handing out flyers. Have one business signed for group session already (which I gave to my partner). Slowly coming along, plan to spend most of day here tomorrow to meet more owners and neighbors.
As to my personal relationship, well that's a fucking mess with no direction. I gave it an old college try. Even asked her to move in with us, we are both looking for a place for 1st of next month, but she turned me down. With this overman project going on and the current financial stress going on I need comfort only a loving female can give to recharge after the hardest days. She doesn't want me around her and doesn't want me to leave. Did I mention she works with me too (3rd trainer). So yea its mess.
Oh yeah, the "circumstances" that I was referring to in first paragraph, we are currently homeless! talk about up against it! For the past few nights we'd workout and brainstorm where we could sleep that night. (Saving for a deposit for a place) Despite these circumstances things are slowly progressing.
Likewise the training for myself, my son and clients (including trainer I am mentoring for gym) has been getting spectacular results. It is the best training program on the planet that's why its imperative that I get prolific with the writing so I can get my book up and published. The diet is much better for both of us also. Having JJ (son) on the team has seemed to motivate both of us.
As for the business side I have been allowed to manage the 2 other trainers in the gym, started today going out and meeting a few business owners and handing out flyers. Have one business signed for group session already (which I gave to my partner). Slowly coming along, plan to spend most of day here tomorrow to meet more owners and neighbors.
As to my personal relationship, well that's a fucking mess with no direction. I gave it an old college try. Even asked her to move in with us, we are both looking for a place for 1st of next month, but she turned me down. With this overman project going on and the current financial stress going on I need comfort only a loving female can give to recharge after the hardest days. She doesn't want me around her and doesn't want me to leave. Did I mention she works with me too (3rd trainer). So yea its mess.
Oh yeah, the "circumstances" that I was referring to in first paragraph, we are currently homeless! talk about up against it! For the past few nights we'd workout and brainstorm where we could sleep that night. (Saving for a deposit for a place) Despite these circumstances things are slowly progressing.
Saturday, July 20, 2013
Proposal Success!
So my proposal to start as the fitness coordinator of a blossoming fitness franchise has been accepted. Here's how its going to go down.
I will be directly overseeing the trainers at the Village Gym La Mesa location. I think there will be four trainers initially, myself included. My job as I see it is this-
Increase the amount of people and hours of training in the gym fourfold in one month, which will increase revenue for trainers and gym alike.
Objectives by end of week-
Relate to training staff the importance of using my training philosophy and teach them how to implement it*
Walk them step by step through the all important initial training session*
Book 30 new Initial Training sessions.*
Become acquainted with 10 local hi traffic business owners or influential employees*
Gym gets revenue, I get
Revenue
A large scale implementation of my program*
Book material*
Cert material*
So thats it Next up: new trainer manual and client Introduction and latest workout results.
I will be directly overseeing the trainers at the Village Gym La Mesa location. I think there will be four trainers initially, myself included. My job as I see it is this-
Increase the amount of people and hours of training in the gym fourfold in one month, which will increase revenue for trainers and gym alike.
Objectives by end of week-
Relate to training staff the importance of using my training philosophy and teach them how to implement it*
Walk them step by step through the all important initial training session*
Book 30 new Initial Training sessions.*
Become acquainted with 10 local hi traffic business owners or influential employees*
Gym gets revenue, I get
Revenue
A large scale implementation of my program*
Book material*
Cert material*
So thats it Next up: new trainer manual and client Introduction and latest workout results.
Wednesday, July 10, 2013
Realizing Personal Training Potential/ gym owner reference
I have been a personal trainer for almost 20 years now. Initially independent, certified through ACE early on, went on to work for what would become the biggest fitness franchise where I was one of the first to train 10,000 sessions. Only had had one client switch to another trainer and that was because I was not fluent enough in Spanish. I was regularly sent for to talk to disgruntled members and would often end up selling them long term training. Ive been apart of a fitness team that wrote 100k in business in one month at a club and have wrote 7k in month without an aggressive sales technique(there were many who sold 10k). I have seen countless managers, compensation packages, training techniques, trainers and marketing techniques. The fitness industry was taking off and money was coming in, but personal training was a blossoming new industry. So I cant blame the big corporate gyms for trying to squeeze the maximum amount of profits from its trainers. That was a long time ago now, but the big companies are still up to their methods of exploitation. It is quick profit in the short run, but if they plan to be in business for the long haul it is not wise to exploit your trainers. The very best trainers out there scoff at the idea of working for a "big box" corporate gym. Why should that be? Doesn't a law firm want the best lawyers available? Doesn't the sales department in those very same gyms want the best salesmen? Does not a 5 star restaurant want the best chefs?
Of course you are going to have to pay more for the best, but that's because the extra revenue and attention they generate justifies any extra cost to employ them. For some reason this has not caught on in gyms yet. This leads to loss of revenue and business for all parties. Fortunately this is easily corrected.
The main mistakes I see is
Retention, retention, retention. ( rehiring trainers is prohibitively expensive compared to other occupations),
poor introduction to training with new members(which determines percentage of members who sign up and stay long term)
lack of client retention (which comes down to program design, trainers leaving).
Untapped Resource. Its asinine to own a gym and not maximize personal training. Everyone should have one, its more important than a tune up for the car. People will spend 500 for a scratch on their car but balk at hiring a good trainer. I wince every time I walk into a gym and don't see at least two trainers on the floor, horrible training , gyms squeezing the life out of there best trainers or worse not utilizing personal training at all. I overhead a very successful businessman tell a trainer this, "You are nothing but profit to this company. You have no overhead, bring and keep clients and members, you keep up retention, I would have quit the gym long ago...and you cost the gym nothing... NOTHING! Its asinine for them to run you off."
Trainers are pure profit once a good membership base is set up, even a few independent trainers paying a monthly sublease can cover a big portion of the gym lease -
I've seen great months out of clubs only to see the staff break up and go their separate ways for a number of reasons. This devastates the clubs numbers every time it happens. The big corporate hierarchy are blind, greedy or both. They would impose always changing compensation plans and rules, meant to maximize the companies cut. It is common business knowledge that replacing an employee that's leaving will cost the business 16-31 of the employees annual salary. For personal trainers, especially establishes ones, the cost is even higher. First the trainer will inevitably take a few if not all their clients with them, putting a dent not only in personal training revenue, but also in membership dues and miscellaneous sales (my clients buy a protein shake or preworkout drink daily.) Finding a trainer is easy, finding a good trainer with a solid client base ready to buy in to company mantra is almost impossible. The solution of course is retaining your trainers, their clients and all the bonuses and extra profits that come with them.
Is the solution to pay a trainer a living wage? No, that's for minimum wage people. A trainer needs to feel that they are entering a career with amazing financial potential, because that's what they will be doing in the right situation. The gyms that charge a flat hourly or monthly rate for trainers while allowing trainers to set their own price point will allow trainers to earn a substantial amount on the session, while providing the gym with money for that hour equivalent or greater than a monthly membership.
A set price for individual sessions(25-45 minutes) and for 2-5 person group sessions is an option, instead of the excessive %75 cut big gyms take per session, how about a %75 cut to trainer.
Gym sells 20 sessions of training for 700.
gives trainer 20 per session. Gym makes 500 and trainer 200
However it is rare to get a long term client in these times spend 70-210 a week on training, usually that's the last package they buy.
So over the course of a year, not including membership, the client provides 500 profit for gym.
With the 20 going to gym and 50 going to trainer (who has option to place client in group as long as gym gets its 20) the client is given the option of training in small group for 35 takes the option and continues twice a week training. Trains for a year at the discounted price, makes new friends and finds motivation in group(which inevitably happens). So for the year the client trains 2 x week with group, even with a modest 1/3 of group price of 6.66 x 2 x44=586 added yearly profits added to the 200
trainer and client to benefit. A flat monthly rate can also benefit both parties. The goal is to have the tr This is the current system I will be starting this project from. Gym has potential to earn 20 per hour and trainer 120+ per hour (more details later). Or a monthly sublease will enable the trainer to
The clients introduction to training must be the most important and productive day they enter the gym. The knowledge gained should be something they use forever, they should have the workout of their life PERSONALIZED to their specific goal with every step, position and technique explained in a way they can relate to, and they must see results ASAP. Results ASAP?! Impossible you say? There are two techniques that every trainer needs to utilize in the beginning- bodyfat measurements and postural assessments and corrections.Two separate complimentary first time appointments or assessments are a powerful selling tool for a competent trainer with bodyfat calipers (more explanation later) and a postural assessment and correction in the gym gives almost immediate results when done properly (more later). The main point is new members need to have an assessment when they sign. They can see the results they are getting with a trainer or the trainer can call out their lack of progress compared to those with training. Assessments and documentation are the most effective selling tool for gym newbies or personal training first timers.
Just as retention should be priority with every customer base it is true for trainers and gyms alike. Clients leaving for whatever reason is bleeding if revenue, so before any major work be done on the body, the bleeding must stop. Gym members leave for many reasons as do personal training clients. The three R's of personal training are Rates, Rapport and Results will provide the trainer and gym what they need most-Retention and Referrals. In the end this what its about.
Fitness Director Tasks
Identify or hire trainers
Teach how to do 1st impression session
Teach optimal program design
Guide to ensure client satisfaction and retention
drastically increase and maintain gross personal training sales
Of course you are going to have to pay more for the best, but that's because the extra revenue and attention they generate justifies any extra cost to employ them. For some reason this has not caught on in gyms yet. This leads to loss of revenue and business for all parties. Fortunately this is easily corrected.
The main mistakes I see is
Retention, retention, retention. ( rehiring trainers is prohibitively expensive compared to other occupations),
poor introduction to training with new members(which determines percentage of members who sign up and stay long term)
lack of client retention (which comes down to program design, trainers leaving).
Untapped Resource. Its asinine to own a gym and not maximize personal training. Everyone should have one, its more important than a tune up for the car. People will spend 500 for a scratch on their car but balk at hiring a good trainer. I wince every time I walk into a gym and don't see at least two trainers on the floor, horrible training , gyms squeezing the life out of there best trainers or worse not utilizing personal training at all. I overhead a very successful businessman tell a trainer this, "You are nothing but profit to this company. You have no overhead, bring and keep clients and members, you keep up retention, I would have quit the gym long ago...and you cost the gym nothing... NOTHING! Its asinine for them to run you off."
Trainers are pure profit once a good membership base is set up, even a few independent trainers paying a monthly sublease can cover a big portion of the gym lease -
I've seen great months out of clubs only to see the staff break up and go their separate ways for a number of reasons. This devastates the clubs numbers every time it happens. The big corporate hierarchy are blind, greedy or both. They would impose always changing compensation plans and rules, meant to maximize the companies cut. It is common business knowledge that replacing an employee that's leaving will cost the business 16-31 of the employees annual salary. For personal trainers, especially establishes ones, the cost is even higher. First the trainer will inevitably take a few if not all their clients with them, putting a dent not only in personal training revenue, but also in membership dues and miscellaneous sales (my clients buy a protein shake or preworkout drink daily.) Finding a trainer is easy, finding a good trainer with a solid client base ready to buy in to company mantra is almost impossible. The solution of course is retaining your trainers, their clients and all the bonuses and extra profits that come with them.
Is the solution to pay a trainer a living wage? No, that's for minimum wage people. A trainer needs to feel that they are entering a career with amazing financial potential, because that's what they will be doing in the right situation. The gyms that charge a flat hourly or monthly rate for trainers while allowing trainers to set their own price point will allow trainers to earn a substantial amount on the session, while providing the gym with money for that hour equivalent or greater than a monthly membership.
A set price for individual sessions(25-45 minutes) and for 2-5 person group sessions is an option, instead of the excessive %75 cut big gyms take per session, how about a %75 cut to trainer.
Gym sells 20 sessions of training for 700.
gives trainer 20 per session. Gym makes 500 and trainer 200
However it is rare to get a long term client in these times spend 70-210 a week on training, usually that's the last package they buy.
So over the course of a year, not including membership, the client provides 500 profit for gym.
With the 20 going to gym and 50 going to trainer (who has option to place client in group as long as gym gets its 20) the client is given the option of training in small group for 35 takes the option and continues twice a week training. Trains for a year at the discounted price, makes new friends and finds motivation in group(which inevitably happens). So for the year the client trains 2 x week with group, even with a modest 1/3 of group price of 6.66 x 2 x44=586 added yearly profits added to the 200
trainer and client to benefit. A flat monthly rate can also benefit both parties. The goal is to have the tr This is the current system I will be starting this project from. Gym has potential to earn 20 per hour and trainer 120+ per hour (more details later). Or a monthly sublease will enable the trainer to
The clients introduction to training must be the most important and productive day they enter the gym. The knowledge gained should be something they use forever, they should have the workout of their life PERSONALIZED to their specific goal with every step, position and technique explained in a way they can relate to, and they must see results ASAP. Results ASAP?! Impossible you say? There are two techniques that every trainer needs to utilize in the beginning- bodyfat measurements and postural assessments and corrections.Two separate complimentary first time appointments or assessments are a powerful selling tool for a competent trainer with bodyfat calipers (more explanation later) and a postural assessment and correction in the gym gives almost immediate results when done properly (more later). The main point is new members need to have an assessment when they sign. They can see the results they are getting with a trainer or the trainer can call out their lack of progress compared to those with training. Assessments and documentation are the most effective selling tool for gym newbies or personal training first timers.
Just as retention should be priority with every customer base it is true for trainers and gyms alike. Clients leaving for whatever reason is bleeding if revenue, so before any major work be done on the body, the bleeding must stop. Gym members leave for many reasons as do personal training clients. The three R's of personal training are Rates, Rapport and Results will provide the trainer and gym what they need most-Retention and Referrals. In the end this what its about.
Fitness Director Tasks
Identify or hire trainers
Teach how to do 1st impression session
Teach optimal program design
Guide to ensure client satisfaction and retention
drastically increase and maintain gross personal training sales
Tuesday, July 2, 2013
Overman Project Update #1
Bluntly: fucking d-
Diet, writing, business and sons' progress I can say I failed. The only positive since the first post were two great workouts. Basically a little financial speedbump delayed the start of the project. So heres what I can recollect from back day.
Back day: ring pullups/ 10 at least. Still unable to come to dead hang after Alpha Warrior
1 arm row 170 lbs/ 3 used a 100 lb dumbell with 70 set on top (Vid to come)
fat rope pullups 4 reps
1 arm cable plus band 6 reps
chest day: 315\2 incline press med band dips-4 reps fly stack to incline dumbell 7 and 10 w 100 lb dumbells
back day I was so sore got a migraine which occured on wed.
Diet, writing, business and sons' progress I can say I failed. The only positive since the first post were two great workouts. Basically a little financial speedbump delayed the start of the project. So heres what I can recollect from back day.
Back day: ring pullups/ 10 at least. Still unable to come to dead hang after Alpha Warrior
1 arm row 170 lbs/ 3 used a 100 lb dumbell with 70 set on top (Vid to come)
fat rope pullups 4 reps
1 arm cable plus band 6 reps
chest day: 315\2 incline press med band dips-4 reps fly stack to incline dumbell 7 and 10 w 100 lb dumbells
back day I was so sore got a migraine which occured on wed.
Monday, July 1, 2013
Project Overman
Tomorrow I will begin a program that will allow me to exponentially increase the following factors in my life: physical health and appearance, financial, familial and mental/spiritual.
the physical portion will be a training and diet regimen that begins tomorrow, details to be discussed in detailed training journal.
Goal: follow menu and workout plan daily, make adjustments and document everything
financially will be the acquisition of new clients and proposing and implementing a personal training program at Village Gym in La Mesa, Ca. Its a small business with two locations and a third opening up soon. The gym is well under its potential revenue for personal training.
Goal: make proposal to owners of Village gym while they are just starting out
immediate goal: have proposal and preso done by 3rd of July,
daily goal: talk to one business owner, manager or secretary(the real boss) in the area every time I'm at work
The familial portion of this as of now, specifically, is to get my youngest son back in college and playing sports. Easily the most difficult of all. Also to get my 2nd oldest a direction or basically have him decide on and pursue a major and/or vocation. Also to find some stability with my girlfriend/partner, which is more for her benefit. The results, if successful will benefit all involved.
I will post my techniques, failures, successes and insights here. They will be sporadic at first, not getting a computer and wi-fi til next week. Wish me luck and although absolutely no one will read this I accept all suggestions or comments. Day one starts tomorrow!
TASKS July 2, 2013
buy groceries and supplements
complete detailed outline of preso by ten a.m.
pick up JJ(son) take measurements and train back and document EVERYTHING (for book)
meditate 5 minutes
stretch 5 minutes
talk to one business in area
Just added_outline preso for GC football time off training
So I will keep it to seven tasks for tomorrow not including work, if I complete them i can put a red x on my calendar!
Sooo, it is pretty cool to read this again. I have achieved many goals and some I would have never guessed. During my Overman training I have been awakened and found true enlightenment. My sons know about and witnessed the transformation and are starting to adapt some of the principles and techniques. I am outlining the protocol I used and am using in the series titled Biohack/Jedi Training. I am anxious to put my awakening down on paper along with my current level enlightenment. I suggest reading and practicing the techniques I discuss in my Biohack/Jedi series along with the workouts here in the blog. You will be amazed...
the physical portion will be a training and diet regimen that begins tomorrow, details to be discussed in detailed training journal.
Goal: follow menu and workout plan daily, make adjustments and document everything
financially will be the acquisition of new clients and proposing and implementing a personal training program at Village Gym in La Mesa, Ca. Its a small business with two locations and a third opening up soon. The gym is well under its potential revenue for personal training.
Goal: make proposal to owners of Village gym while they are just starting out
immediate goal: have proposal and preso done by 3rd of July,
daily goal: talk to one business owner, manager or secretary(the real boss) in the area every time I'm at work
The familial portion of this as of now, specifically, is to get my youngest son back in college and playing sports. Easily the most difficult of all. Also to get my 2nd oldest a direction or basically have him decide on and pursue a major and/or vocation. Also to find some stability with my girlfriend/partner, which is more for her benefit. The results, if successful will benefit all involved.
I will post my techniques, failures, successes and insights here. They will be sporadic at first, not getting a computer and wi-fi til next week. Wish me luck and although absolutely no one will read this I accept all suggestions or comments. Day one starts tomorrow!
TASKS July 2, 2013
buy groceries and supplements
complete detailed outline of preso by ten a.m.
pick up JJ(son) take measurements and train back and document EVERYTHING (for book)
meditate 5 minutes
stretch 5 minutes
talk to one business in area
Just added_outline preso for GC football time off training
So I will keep it to seven tasks for tomorrow not including work, if I complete them i can put a red x on my calendar!
Sooo, it is pretty cool to read this again. I have achieved many goals and some I would have never guessed. During my Overman training I have been awakened and found true enlightenment. My sons know about and witnessed the transformation and are starting to adapt some of the principles and techniques. I am outlining the protocol I used and am using in the series titled Biohack/Jedi Training. I am anxious to put my awakening down on paper along with my current level enlightenment. I suggest reading and practicing the techniques I discuss in my Biohack/Jedi series along with the workouts here in the blog. You will be amazed...
Friday, April 12, 2013
Cannabis and Nutrition
Trying to lose bodyfat, tone up or add some muscle? cannabis would seem like something to stay clear of in the quest for the ideal physique. With the munchies, the smoke, the relaxation, the perceived negative physical effects most people will say, it has no business being part of a healthy, effective nutrition plan. Much less a staple in a muscle gain/fat loss regimen. The first argument against using it is the munchies. This is actually a desirable effect in the quest for low bodyfat levels.
Whether someone is is trying to lose fat or gain muscle they must eat with same frequency- that is every 2-3 hours. those trying to lose weight will eat small meals of course. this is harder than it appears, believe it or not most people do not eat enough during the course of a day. The most difficult part of the nutrition program is eating with enough frequency with enough calories. This is important to kick up the metabolism, preserve muscle tissue while dieting and provide the body with energy for productive workouts. missing meals causes the metabolism to slow down and overeating later. when your overeat with a low metabolism the body cannot use the calories for energy so it stores them as fat. It is tough to eat 6-8 times a day but the results are amazing.
As I write this I am three days in a comprehensive body transition program and without a doubt, eating the prescribed amount of calories and food is by far the most difficult part, not the restricting of calories or foods. The three meals during the day usually consist of brown rice and a protein of some kind. The 2nd and 3rd time eating this becomes a major chore, I have found that the best solution to this is a good indica, hash or an edible. The indica is not only good for keeping your eating schedule, it takes you into a deep state of sleep and rest, which is vital for recovery and let's face it, nothing else makes brown rice and chicken breast taste so good. Without it, I find it near impossible to keep up the eating schedule with real food. So after an intense workout I would recommend a strong edible, to assist appetite and rest.
Cannabis as food? Vegetarians have to usually combine food sources to get the full spectrum of amino acids to get a complete protein. Such as beans and rice, bread and peanut butter, pasta and legumes. This is because plants have a limited amount of one of the 8 essential amino acids (building blocks for protein and tissue) and to make sure all aminos are covered it is suggested to combine these foods to make sure all essentials are covered. They fail to mention that there is a seed out there that does contain all essential amino acids, that is the cannabis seed. Further validating that this plant is a gift that must be exploited and legalized. From food to fuel to fun, it is truly the miracle plant. Unfortunately getting enough hemp seed to eat can be a risky proposition laws being as they are right now, but times are changing, and soon there might be hemp seed available in a store near you at a reasonable price. Right now hemp protein is available, but the cost is prohibitive due to prohibition.
Whether someone is is trying to lose fat or gain muscle they must eat with same frequency- that is every 2-3 hours. those trying to lose weight will eat small meals of course. this is harder than it appears, believe it or not most people do not eat enough during the course of a day. The most difficult part of the nutrition program is eating with enough frequency with enough calories. This is important to kick up the metabolism, preserve muscle tissue while dieting and provide the body with energy for productive workouts. missing meals causes the metabolism to slow down and overeating later. when your overeat with a low metabolism the body cannot use the calories for energy so it stores them as fat. It is tough to eat 6-8 times a day but the results are amazing.
As I write this I am three days in a comprehensive body transition program and without a doubt, eating the prescribed amount of calories and food is by far the most difficult part, not the restricting of calories or foods. The three meals during the day usually consist of brown rice and a protein of some kind. The 2nd and 3rd time eating this becomes a major chore, I have found that the best solution to this is a good indica, hash or an edible. The indica is not only good for keeping your eating schedule, it takes you into a deep state of sleep and rest, which is vital for recovery and let's face it, nothing else makes brown rice and chicken breast taste so good. Without it, I find it near impossible to keep up the eating schedule with real food. So after an intense workout I would recommend a strong edible, to assist appetite and rest.
Cannabis as food? Vegetarians have to usually combine food sources to get the full spectrum of amino acids to get a complete protein. Such as beans and rice, bread and peanut butter, pasta and legumes. This is because plants have a limited amount of one of the 8 essential amino acids (building blocks for protein and tissue) and to make sure all aminos are covered it is suggested to combine these foods to make sure all essentials are covered. They fail to mention that there is a seed out there that does contain all essential amino acids, that is the cannabis seed. Further validating that this plant is a gift that must be exploited and legalized. From food to fuel to fun, it is truly the miracle plant. Unfortunately getting enough hemp seed to eat can be a risky proposition laws being as they are right now, but times are changing, and soon there might be hemp seed available in a store near you at a reasonable price. Right now hemp protein is available, but the cost is prohibitive due to prohibition.
Tuesday, March 19, 2013
The Cannabis Coordination Myth
This past year two states have legalized cannabis for recreational use. Check the articles and comments of those who oppose it and you will inevitably find a reference to "stoned drivers" endangering the road, "stoned workers" endangering the workplace and loss of coordination and muscle control all users have. They reference a study which I will not even bother to reference, because they used the wrong focus groups. Previously I wrote on marijuana and working out, showing the two are not in conflict with each other, but actually work well together. The same will be proven with cannabis and activities that require incredible reflexes, hand-eye coordination, peak athleticism and life or death concentration skills. As stated previously, I did not see the studies claiming the ill effects of cannabis on hand-eye and reflexes, but I can assure you that if the tests were done on the following focus groups there would be far different conclusions.
Gamers: Cannabis and video games go together like coffee and reading. Its a common theme in most modern comedy movies, gamer on couch with bong on table, a new American cliche. It is funny because its true. Now if you haven't seen a good gamer negotiate a first person shooting game, let me tell you that you would be hard pressed to just keep up visually. Or watch a real time strategy game and see a person manage dozens of different units real time is amazing. The speed and accuracy of the shooters and action games, the multi-tasking of the Real Time Simulation requires the brain, vision and reflexes to be at optimum efficiency What do a lot of these gamers take besides caffeine Just check the screen names of the leaderboard and you'll see many references to 420, bud, chronic etc. What would the study results be if this group was used as subjects? I think any of these players would be able to keep a car in traffic lanes, operate basic equipment and cook with no problem.
NBA: Charles Oakely stated that 60% of players play high. In one of the most athletically demanding sports, if you listened to the critics, players would be throwing up airballs, losing their dribble, stumbling etc.
At that level with millions of dollars in contracts on the line, would a player risk a poor performance just to be high during game. Of course not, if you have ever shot a basketball while high your accuracy can actually increase. The level of skill that these players exhibit proves that they are not experiencing any loss of coordination or concentration. In a 2010 interview josh Howard said, "Every pro athlete knows NBA players smoke weed." A study on how cannabis affects the coordination of these guys would be interesting.
One of the most dangerous road on the planet is the Karakoam road in Pakistan. They must negotiate horrible narrow roads, flash floods, landslides, oncoming trucks and "death tunnels" to reach a a particularly tough section up a mountainside. The level of skill and concentration the bus and truck drivers must possess far surpasses what's required on city streets. The lives of many are in these drivers hands daily and only a few are skilled and brave enough to make the trip. What does a driver with these kinds of demands take to safely navigate these precarious roads? Strong coffee? Amphetamines like the U.S. truckers? Energy drinks? As documented on the History channel and the book "Three Cups of Tea" , the drivers partake in bowl after bowl of hashish. Of all examples this exposes the fallacy of cannabis and loss of coordination and concentration. These guys have their lives and the lives of their passengers in their hands. To help insure the safety of everyone these drivers are ingesting a concentrated form of cannabis How would these drivers or the examples listed above fare under a cannabis and coordination study? An educated guess would be that they would do pretty well...
Many of these users if asked would state that cannabis actually helps improve their concentration and reaction time. When a cannabis user states this in comments section they are immediately scoffed at and dismissed.Its that kind of closed mindedness is what got us in this prohibition predicament to begin with and prevents any logical debate or legitimate studies on the matter. Which does a great disservice to users and non-users alike.
At that level with millions of dollars in contracts on the line, would a player risk a poor performance just to be high during game. Of course not, if you have ever shot a basketball while high your accuracy can actually increase. The level of skill that these players exhibit proves that they are not experiencing any loss of coordination or concentration. In a 2010 interview josh Howard said, "Every pro athlete knows NBA players smoke weed." A study on how cannabis affects the coordination of these guys would be interesting.
One of the most dangerous road on the planet is the Karakoam road in Pakistan. They must negotiate horrible narrow roads, flash floods, landslides, oncoming trucks and "death tunnels" to reach a a particularly tough section up a mountainside. The level of skill and concentration the bus and truck drivers must possess far surpasses what's required on city streets. The lives of many are in these drivers hands daily and only a few are skilled and brave enough to make the trip. What does a driver with these kinds of demands take to safely navigate these precarious roads? Strong coffee? Amphetamines like the U.S. truckers? Energy drinks? As documented on the History channel and the book "Three Cups of Tea" , the drivers partake in bowl after bowl of hashish. Of all examples this exposes the fallacy of cannabis and loss of coordination and concentration. These guys have their lives and the lives of their passengers in their hands. To help insure the safety of everyone these drivers are ingesting a concentrated form of cannabis How would these drivers or the examples listed above fare under a cannabis and coordination study? An educated guess would be that they would do pretty well...
Many of these users if asked would state that cannabis actually helps improve their concentration and reaction time. When a cannabis user states this in comments section they are immediately scoffed at and dismissed.Its that kind of closed mindedness is what got us in this prohibition predicament to begin with and prevents any logical debate or legitimate studies on the matter. Which does a great disservice to users and non-users alike.
Monday, March 18, 2013
I am a sci-fi lover. Today i saw the beginnings of a device that's used in the series Forever Hero, by L.E Modessit. In this series there is a system(star) where all of it residents, especially seniors, would wear glasses that recorded everything they saw, facial recognition programs allows wearers to know names and personal info and history just by looking at them. There wasn't a "crime" that wasn't recorded and dealt with, every activity monitored and regulated.
Today Google introduced the first series of this technology....
http://www.dailymail.co.uk/news/article-2295004/Google-Glass-Googles-sinister-glasses-turn-world-search-giants-spies.html
I highly recommend this series, a hardcore 1984- but the protagonist does something about it!
http://en.wikipedia.org/wiki/The_Forever_Hero
Today Google introduced the first series of this technology....
http://www.dailymail.co.uk/news/article-2295004/Google-Glass-Googles-sinister-glasses-turn-world-search-giants-spies.html
I highly recommend this series, a hardcore 1984- but the protagonist does something about it!
http://en.wikipedia.org/wiki/The_Forever_Hero
Tuesday, February 26, 2013
Counter that Preworkout N.O
In an effort to prevent the fucked up January I had health
wise(sick twice) I have added an anti-oxidant addition to the daily optimal
routine. The evidence is overwhelming, should have started this much earlier.
But like joint support supplements, immune system supplements are something
that becomes lax because eventually having pain free joints and never getting
sick become your default state. You then start to think you’re a super hero and
will be fine without them, that’s when you don’t keep up , it bites you in the
ass and you realize that they were
actually providing benefits all along.
As a bodybuilder I take a lot of pre-workout, any good pre
workout will have a shit load of nitric
oxide boosters. Nitric oxide is a powerful free radical,
If you hit the pre workouts for any amount of time you will get burned
out and run down. A big part of this is
the free radicals wreaking havoc on the body. If your not familiar they are
associated with aging, inflammation, stroke and heart disease. Combined with
intense workouts, that’s a lot of bad shit floating around the bloodstream. The
pump N.O provides is too much too give up for me, so in an effort to balance
out the preworkout intake I will
increase the amount of flavonoids I intake. Particularly Pycnogenol which
quenches not only N.O molecules but other even more potent free radicals up to
and including radiation poisoning(the deadliest free radicals)
Pycnogenol is a combination of flavonoids derived from pine
bark, another great effect besides the powerful anti-free radical properties is
that it greatly increases the longvety and effectiveness of vitamin C, enhancing the immune system and
thus recovery.
So before giving it a permanent place in the routine I will
spend the next day researching then purchasing some form of these flavanoids.
After a month I will give my recommendation
Your Circuit Training Sucks
Group Training is far superior to one on one training, this I have concluded over the course of the last few years. As a trainer or trainee the benefits are many, the previous notion was that one on one training is more valuable or the gold standard so to say. I have a couple of groups that I would consider charging more than the 1 on 1 price to join. That's how much the benefits of a good training group can be.
Remember that the training style I use in the gym(the most efficient and logical method there is...) fits perfectly for groups up to 6 people. Resistance training is to build muscle, not burn fat.Thus 3-5 minutes between sets like power lifters fits perfectly to a group training situation. Also I'm talking I'm there for every rep of their working sets. Not looking at a watch and blowing a whistle when the times up, to hell with form (circuit training) which is the current group training method today. They even built a franchise from it. Now combine the 1 on 1 attention with the motivation and shit talking of the group, and you get a formula for not only super intense and productive workouts, but you get an awesome support group and tight group of new friends This takes everybody's results up and makes my job and everyone else much easier. I am going to give all 2 of my readers a treat and follow my favorite group through workouts as they get ready for summer.
I will be documenting here and on video, there is something inspiring for everybody in the vids. So tomorrow I will go over brief description of the group and goals and begin putting up the videos. Only then will get what I say when i talk about the group training dynamic...stay tuned
Remember that the training style I use in the gym(the most efficient and logical method there is...) fits perfectly for groups up to 6 people. Resistance training is to build muscle, not burn fat.Thus 3-5 minutes between sets like power lifters fits perfectly to a group training situation. Also I'm talking I'm there for every rep of their working sets. Not looking at a watch and blowing a whistle when the times up, to hell with form (circuit training) which is the current group training method today. They even built a franchise from it. Now combine the 1 on 1 attention with the motivation and shit talking of the group, and you get a formula for not only super intense and productive workouts, but you get an awesome support group and tight group of new friends This takes everybody's results up and makes my job and everyone else much easier. I am going to give all 2 of my readers a treat and follow my favorite group through workouts as they get ready for summer.
I will be documenting here and on video, there is something inspiring for everybody in the vids. So tomorrow I will go over brief description of the group and goals and begin putting up the videos. Only then will get what I say when i talk about the group training dynamic...stay tuned
Friday, January 18, 2013
Supply Checklist for Bodybuilding part II(supps and eating schedule)
SUPPS
7. Glutamine- a super supplement, helps
digestion, muscle recovery, brain function and is high octane fuel for the
white blood cells, which power the immune system. L-glutamine is easily mixed,
but fastly digested, as the stomach will use a majority for digestion. That’s
not a bad thing, but we want it to be able to get it into the muscles for
recovery and the white blood cells for immune function, which is vital for
maximum recovery. This is where glutamine peptide comes in, the molecules are
bonded together allowing the glutamine to bypass the stomach and enter the
bloodstream. Unfortunately the peptide doesn’t mix well and tastes horrible.
L-glutamine works, just have take more of it to get same results, its cheaper
so the price difference will be negligible.
8. Multi-vitamin and
mineral- a basic formula will be sufficient to meet your basic needs, it is
basically insurance that all of your metabolic needs are being met. Its like
getting your car tuned up and having all your fluids topped off, your trying to
be a performance vehicle, so make sure your fuel is top notch high octane. The
quality of U.S food is not good, trying to get all the necessary vitamins and
nutrients from food would mean an excess amount of food and calories needs to
be taken. In addition an anti-oxidant should
be taken to combat the stresses of working out and life.
9.Protein powder-
recommended for post workout where quick digestion is important and for meal
replacements. Great in emergency situations. A basic protein powder is fine,
check the main-sellers on sites like bodybuiding.com, if it’s a top seller than
its inexpensive and effective. For post-workout you want a quick absorbing
protein like whey, if you take any at night, a slow burning one like casein is
best.
10. Pre-workout
supplement: Sometimes you just need that extra something to get you going,
or there is a bodypart you need to focus on. A pre-workout containing caffeine
and nitrous oxide for vaso-dilation(blood flow). Again check for bestsellers or
ask at you local supplement shop.
11. Joint support
formulas can be found relatively cheap nowadays. Keeps joints lubricated
and can also repair cartilage and tendons. It really takes effect after 1 month
continuous use, its effects are usually forgotten after a while, but if you
stop taking them again you will notice more stiffness after about 4 weeks after
discontinuing (this was your original state). Unfortunately the glucosamine can
be hard on the stomach for some people.
The daily checklist-
Wake up
Drink 8-24 0z water (gets metabolism and digestive system
ready for day)
Eat within 5-10 minutes of waking (every minute you are up
and not eating, you are losing muscle-catabolic
state)
Oatmeal (9 grain cereal) large bowl, with eggs, meat or
protein drink 1(High fiber will help appetite and digestion)
Take multi-vitamin and joint support with breakfast (don’t
take vitamins on empty stomach)
2.5 hours then tupperware meal 1 2 (meal prepared night before, hopefully)??????
1.5 hours 5 grams glutamine and amino acids 24 0z h20
(Insurance for staying anabolic and recovery)
1.5 hours tupperware meal 2
3*
1.5 glutamine and amino acids*
1 hour Tupperware meal 3
4*
1.5 hours take pr-eworkout and workout
1 hour protein shake with glutamine 5
1 hour evening meal 6
1.5 glutamine – aminos
1 hour meal (no starch) 7
2.5 meal (no starch) or slow acting protein 8 (No starch for fat loss only)
This is an example of non-workout day, times will vary so
follow the following protocol when you workout.
Pre-workout supplement 15 min prior to workout*
Immediately following workout, consume a shake or drink containing approximately 60%
carbs 40% protein and no fat.
Within two hours pick up eating with regular meal plan.
So it doesn’t matter what time of day the workout lies, follow
the above instructions. The only deviation from the main program is this- if
you work out in the evening, it is ok to add a little starch on the meal after
the shake. And a little more when you do legs and back…
The only
directions missing are for h2o intake. Try to consume a gallon a day.
Cheat meals (For Fat loss)- being a foodie and craft beer
lover, I include a cheat meal twice a week. It keeps the strength up, helps
prevent over-training , helps sanity and doesn’t hurt progress. There’s a good
chance you’ll wake up looking better than day before(just don’t get crazy at a
buffet or get hangover drunk)
You now have the guidelines to progress not only towards a
new physique, but a new quality of life. Because if you follow the program
above (combined with enough rest), without ever even working out.
Monday, January 7, 2013
Supply Checklist for Advanced Bodybuilding and Sports Training
This is a page of workbook i give my clients as they work with me. If your not prepared then you will fail, simple as that. That being said, read up and go shopping!
The 2013 Guide Sheet for gains
If you receive this, that means you have entrusted in me
your fitness goals. As you know I love to eat and a good craft beer, but to
take it to the next level physique wise there are many sacrifices to make.
January is a good time to take the nutrition and cardio to the next level. The
good news is, if your working with me your resistance training is dialed in, you
are eating somewhat like you should and you’re doing some form of cardio. If
you would like to step up the results you are already getting, here are the
advanced rules that will take your training to the next level.
First the tools of the trade-
1.An ice chest or
portable cooler, capable of carrying a minimum of 3 meals.
2.Tupperware
containers to fit into cooler.
3.Shaker bottle
4.Camera
5.Gallon water bottle
6.Wall calendar
SUPPS:
Glutamine-
Multivitamin and
mineral-
Protein powder-
Pre-workout-
Joint support formula-
GROCERIES
Whole oats or 9 grain
cereal (organic preferred)
Fresh green veggies
Rice (brown preferred)
Potatoes
Eggs
2 days min. worth of
meat
1.An ice chest will enable you to take pre-made meals on the
go. It should become a part of the daily routine and with you at all like your
cell phone. Make it a habit. If you work at home, your exempt;.
2.Make sure the chest can hold 3 full meals, or 3 separate
containers. The containers will make it easy to grab and eat.
3.Shaker bottles are almost mandatory, shakes, pre-workout
drinks,water even oatmeal can be stored here. Tip: clean or rinse immediately after
using, trust me on this one.
4. Take a morning picture everyday, sit back after a few
days and compare. Don’t just compare pictures either, compare your journal ,
rest times and nightly activities as it will show you what is and what is not
working.
5. A sturdy gallon water bottle is another one of those
items that should be an attachment like the ice chest. There are water refill
stations everywhere (Southern Cal ) for around
30 cents a gallon. Buying bottle after bottle of those little 12 oz. ers is not only a waste of money which could be
better .spent on quality food and supps, but its not very green is it?
6. The Jerry Seinfield method: get a calendar, on a day you
follow the daily checklist below completely mark a big red X on that day on
your calendar. The goal is simple, connect as many x’s in a row as possible.
Make it your number one goal to put that big old x on your calendar right before bed every
night. Start small, say you get an x every time you don’t miss a meal, or
stretch or do cardio. It can become your most powerful tool. Feel free to use
it for different areas of your life, Jerry did it for joke writing.
Resolution for the Gym Regular
If you' ve been a regular in the gym for 2012 then you should be commended for an accomplishment most people dont have the will to complete. Gym regulars can still make a fitness related resolution, its the difference between working out and training.
Consistently working out is one thing, consistently training is a whole different activity. The purpose of a workout is to sweat basically. Get into the gym, go through the motions and when your done thats it, job complete.
Training on the other hand requires you have a plan before you enter the gym, focus on every set and rep towards a specific goal and have your meals, supplements and recovery period set aside. You can never really have a bad workout as long as you do it but you can definitely have a bad day training. Training is lifestyle, working out is temporary.
So if you've been a regular in the gym for the past year make 2013 the year you go with a purpose, pick a component of health and fitness you are lagging on(nutrition, flexibility, cardio, strength) and set a goal. It could be one or hopefully all of them.
So let's start training and stop lollygagging in the gym! Put on your hood and headphones if you have to, focus and go to work!
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