Guest Blogger

Guest Blogger tag:blogs.muscleandfitness.com,2009-04-15:/guest_blogger//20 2010-02-24T01:54:38Z Movable Type 4.25 Hot New Forms of Carbohydrate for Athletes tag:blogs.muscleandfitness.com,2010:/guest_blogger//20.218 2010-02-24T01:13:03Z 2010-02-24T01:54:38Z

Guest Blogger Richard B. Kreider, PhD
Exercise & Sport Nutrition Lab
Texas A&M University
ESNL@tamu.edu
www.ExerciseAndSportNutrition.com

While we all know carbohydrate is important for exercise, there really haven’t been too many advances over the last 20 years to talk about. Sure, we know we need to eat enough carbohydrate in our diet to fuel exercise and consuming a sport drink during prolonged exercise can sustain energy. We also know that it’s better to ingest low to moderate glycemic index (GI) type carbohydrates (e.g., fructose, honey, sucrose) before exercise to prevent drop in blood glucose and high GI type carbohydrates (e.g., dextrose, maltose, maltodextrin) after exercise to help raise insulin and promote recovery.   But that’s about it, right? Well there have been three recent advances in our knowledge about carbohydrate that have real implications for athletes.

]]> First, recent research has shown that it is better to combine different types of carbohydrate that you ingest prior to, during, and following exercise because different forms of carbohydrate have varying rates of oxidation.   For example, the oxidation rates of moderate to high GI carbohydrates like sucrose, maltose, and maltodextrins are relatively high while lower GI carbohydrates like fructose, galactose, trehalose, and isomaltulose are lower [1, 2]. Combinations of glucose-sucrose and maltodextrin-fructose have been shown to maximize carbohydrate utilization during exercise.   What does this mean for you? You will see more and more sport nutrition products combining different forms of carbohydrate in order to optimize carbohydrate availability prior to and during exercise as well as promote recovery after exercise.

Second, research has shown that a new large-sized carbohydrate (i.e., those with higher molecular weight) can affect how quickly carbohydrate leaves the stomach, enters the blood, and is absorbed into muscle. In this regard, research has shown that a high molecular weight carbohydrate extracted from starch promoted a 2.3 times faster emptying of carbohydrate from the stomach [3]; a 1.7 times faster rate of carbohydrate storage in the muscle after exercise [4]; and, a 1.2 times greater exercise capacity after recovery from an initial bout of intense prolonged exercise [5]. This new carbohydrate is sold under the brand name Vitargo™ by GENr8. Vitargo should not be confused though with waxy maize corn starch that can be found in a number of recent products. Although this starch has been shown to promote a prolonged release of glucose over time, it has yet to be shown to promote a faster gastric emptying, a greater muscle glycogen replenishment, or improve performance like Vitargo. This is why I have recommended that the athletes I have worked with use Vitargo.

Last, I recently became aware of a new carbohydrate called “SuperStarch™” that is being marketed by GlyGenix, Inc. This form of carbohydrate is a low-osmolality form of carbohydrate that is extracted through a special processing method. Preliminary studies show that this form of carbohydrate has a slow release profile over time and therefore has less of an insulin release compared to other forms of carbohydrates. While this carbohydrate is just hitting the scene, I would not be surprised if you begin to see products with “SuperStarch” in them in the near future.

References

1.           Venables, M.C., F. Brouns, and A.E. Jeukendrup, Oxidation of maltose and trehalose during prolonged moderate-intensity exercise. Med Sci Sports Exerc, 2008. 40(9): p. 1653-9.
2.           Jentjens, R.L. and A.E. Jeukendrup, Effects of pre-exercise ingestion of trehalose, galactose and glucose on subsequent metabolism and cycling performance. Eur J Appl Physiol, 2003. 88(4-5): p. 459-65.
3.           Leiper, J.B., K.P. Aulin, and K. Soderlund, Improved gastric emptying rate in humans of a unique glucose polymer with gel-forming properties. Scand J Gastroenterol, 2000. 35(11): p. 1143-9.
4.           Piehl Aulin, K., K. Soderlund, and E. Hultman, Muscle glycogen resynthesis rate in humans after supplementation of drinks containing carbohydrates with low and high molecular masses. Eur J Appl Physiol, 2000. 81(4): p. 346-51.
5.           Stephens, F.B., et al., Post-exercise ingestion of a unique, high molecular weight glucose polymer solution improves performance during a subsequent bout of cycling exercise. J Sports Sci, 2008. 26(2): p. 149-54.

About the Author
Dr. Kreider serves as Professor, Department Head, and Thomas A. and Joan Read Endowed Chair for Disadvantaged Youth in the Department of Health & Kinesiology at Texas A&M University. Dr. Kreider also directs the world renown Exercise & Sport Nutrition Lab. Dr. Kreider has conducted numerous studies on nutrition and exercise and has published three books, more than 400 research articles and abstracts in scientific journals, and over 150 articles for health and fitness magazines. His most recent book entitled Exercise and Sport Nutrition: Principles, Promises, Science and Recommendations has been described by Anthony Almada, MSc (Cofounder of EAS and CEO of GENr8) as "....the new sports nutrition bible..... This book is TRULY evidence-based and should be on the shelf of EVERY sports nutrition enthusiast and influencer." Dr. Kreider is a Fellow of the American College of Sport Medicine (ACSM); an active member of the National Strength and Conditioning Association (NSCA); a founding board member and Fellow of the International Society of Sports Nutrition (ISSN); and, Co-Editor-In-Chief of the Journal of the International Society of Sports Nutrition.

Book URL's
ExerciseAndSportNutrition.com
Amazon Reviews]]> Contrast Training for Muscle tag:blogs.muscleandfitness.com,2010:/guest_blogger//20.206 2010-01-21T00:55:55Z 2010-01-21T01:03:59Z

As a strength coach who works with high level athletes and an educator who trains the trainers - I'm always being asked what I think is the biggest mistake trainers, athletes and exercise enthusiasts make in the gym. My answer...

Guest Blogger ]]> A simple way of understanding what I just described above is to think of you body as a computer. Physiological (muscle based) training improves your hardware. Neural (CNS based) training improves your software. It only makes sense that you would want both - the latest hardware and the fastest, most high tech software.

Now that you understand the importance of doing both Muscle and CNS based training. I'm going to show you a how to achieve both all in the same workout using a training concept called Contrast Training.

Contrast training is easy to explain: Start with a set of heavy lifts, five to ten reps, and then follow it immediately with an unloaded, explosive exercise using the same movement pattern and the same reps.

Or, to make it even simpler: Squats followed by jump squats. Bench presses followed by explosive push-ups.

The key to contrast training is post-activation potentiation, or PAP. That is, the explosive capability of a muscle is enhanced after it's been forced to perform maximal or near-maximal contractions.

When you do an explosive movement right after an exercise that requires all-out strength, your nervous system supercharges itself by throwing more motor units into tasks like jumping, sprinting, or throwing a punch. (I use it a lot with the Boxing, Muay Thai and MMA fighters I train.)

With athletes, contrast training builds strength and power simultaneously. For non-athletes, it's a great way to tap into high-threshold motor units for hypertrophy, or to boost the metabolism to improve body composition (Fat loss). And while you're accomplishing those objectives, you're also changing up your workout in a way that's fun and challenging.

Here's an example of a Contrast Training Workout

1a. Deadlifts 3-4 x 5-10
Pair w/
1b. Long Jumps 3-4 x 6-8
Rest 60-90 seconds

2a. Bench Press 3-4 x 5-10
Pair w/
2b. Clap Push Ups 3-4 x 6-10
Rest 60-90 seconds and repeat

Note: Superset 1a and 1b with 2a and 2b

3a. Squats 3-4 x 5-10
Pair w/
3b. Squat Jumps 3-4 x 6-8
Rest 60-90 seconds

4a. Chin Ups 3-4 x 5-10
Pair w/
4b. Medicine Ball Slams 3-4 x 6-10
Rest 60-90 seconds and repeat

Note: Superset 3a and 3b with 4a and 4b

Author Bio - Nick Tumminello is a Baltimore Personal Trainer, Strength Coach and National Educator who works with a select group of Physique Competitors, Elite Athletes and Exercise Enthusiasts. Nick also serves as the Strength Coach for Team Ground Control MMA. Check out Coach Nick's Products, Seminar Schedule and Blog Here]]> 3 Exercises That Will Boost Your Bench Press tag:blogs.muscleandfitness.com,2010:/guest_blogger//20.203 2010-01-13T22:02:32Z 2010-01-13T22:24:14Z

How often do you hear the question at the local gym or high school? How much do ya bench? When I was still going to a commercial gym the benches were always full and the squat racks were always open....

Guest Blogger
]]>
This strategy worked for a while because I was eating enough calories to grow, as well as, incorporating other compound exercises that released growth hormones. Of course, I was also young and doing enough volume to make some strides. The problem with this body part specialization program is that it led to a lot of nagging injuries because of the repetitive motion. Who has 2 hours to train if you are not a professional bodybuilder? We deal with a lot of people that work and have children which choose to devout less time to training. The solution is to give them effective ways to put mass on their chest in a safe manner.

The exercises that we have used to help us develop a respectable bench press are medicine ball chest throws, weighted pull ups, and foam rolling. The medicine ball chest press activates a great number of muscle fibers because of the speed of the movement. It also teaches the nervous system to learn to quickly and efficiently send signals to the chest muscles.

Weighted pull ups build the back muscles that can create a good base to propel the weight upward in the bench press. A good foundation allows more bricks to be placed properly when building a house. It also balances the muscles in front of body with the muscles in the back of the body so the proper posture for the bench press can be established to avoid injury. Back strength has often been overlooked in the average Joe's program but can make a huge difference.

Most people might add some bodyweight pull ups into their routine. But only a rare breed will add resistance to the pull up. It makes since because we add a lot of resistance to the bench press, so if we look at the see saw affect we have to load the back as well.

Foam rolling is also a great way to massage the knots out of the back and chest. It is an easy and affordable way to make movement more fluid. Recovery in between workouts also is aided through the use of a foam roller. The time invested is minimal, but the rewards are great. I was a football player, so I just used my bench press to enhance my pressing strength. The three exercises I used over time allowed me to take my bench up to 365 raw at a weight of 177.

-Add each exercise in your upper body routine with the following rep scheme
-Weighted Pull Ups 3x5 / Increase weight or reps weekly
-Weighted Pull Up - Add Chains or Weight
-Medicine Ball Push Toss 3x3/ Increase Reps by 1 weekly
-Foam Rolling/ Increase time used weekly

Jimmy Lamour developed Lamour Training Systems with the help of his lovely wife Charlene to help youth athletes and trainees improve their performance and receive knowledge he missed out on as a child. He is currently certified as a youth fitness specialist. He has two children Camdon (12) and Micah (7). Sign up for his newsletter at http://fastyouthathlete.blogspot.com/]]> Dangerous Mission: A Special Tactics Story tag:blogs.muscleandfitness.com,2009:/guest_blogger//20.149 2009-10-12T18:05:31Z 2009-10-12T18:12:03Z

Guest Blogger Situation: Some very bad people are living and working in a small compound in a desert filled country.

Mission: Locate and neutralize this group.

Execution: Insert via helicopter 4 miles from a dry lakebed, move there by foot. Set up a landing zone and land two MC-130's filled with a joint force assault team. Move to the target, hit it, and return home with everyone plus prisoners.

Admin & Logistics: We have what we can carry...

Command & Control: We are self-contained...

It's very dark and late at night when the helicopter hits the ground and our four-man team, loaded to the gills, runs out into the Middle Eastern desert. It's 02:00hrs and it's still hot as hell. Our packs are heavier than normal because we have to carry extra equipment to set up an improvised landing zone. And we're late... The helicopters were broken and we took off late, again. Isn't that always the way? The one thing we have going for us is the darkness as we complete our gear checks and set off toward the dry lakebed. We're moving quickly but quietly. We don't want to alert anyone to our presence. But we're not making good enough time. Those airplanes are going to arrive and expect a landing zone. They don't want to stick around! Christ, that means we have to hang our butts out and violate good tactical procedure... ]]>

The captain calls a huddle. "Guys, we have to run." We grumble and tell him we should tell the airplanes to slip the timeline. He over rules us. Damn it! He looks at me and says, "We'll put the slowest man up front. MN, you're on point." That friggin idiot. He's been after me this whole deployment because he doesn't see me running all the time. He doesn't understand that I train like a soldier, not Jim Fixx. What a prick... He says to just run and keep my eyes open. They will be right behind me he says. We assemble; I give the signal and take off at a comfortable jog. The stars give plenty of light through my night vision goggles and it's like bright green daylight. The running is easy. The desert is as hard as concrete here.

A few minutes pass when my radio comes to life. I hear the gasping voice of the captain. He can barely get two words at a time out. "MN, hold up!!" I turn around and am stunned to see they are 300 meters behind me! I hadn't gotten going yet! They finally arrive gasping and heaving. They complain that I am going to fast. So much for being the slow guy! I am carrying more weight than they are... The captain won't swallow his pride and put someone else on point. We leap frog. I jog ahead and then wait for them over and over again.

A road blocks our path and we loose precious time waiting for a gap in the traffic to cross. Roads are cooler at night and smuggling is alive and well. We cross and finally arrive at the site. We have only precious minutes left. The aircraft are already calling us. One man sets the far end marker, but we can see it is in the wrong position. Damn! I take off in a 6,000ft sprint to the end and correct the marker. As I do the first MC-130 is landing. I am engulfed in the dust cloud as I jog back to the control point. The assaulters are downloading already. Whew! We're just now arriving at the same place and now it is time for the real work to be done! This night has only just begun. We've run over four miles with 100lbs of gear, set up a landing zone, dodged smuggling traffic, we've been awake for over 12 hours already and we are in a very dangerous place if we are discovered... Another day and night for USAF Special Tactics...

The preceding story is true. It is an accurate look at the work of special operations and how and why fitness training plays such a big role in an operator's life. At that time I was on a new path to higher levels of physical fitness and building quite a reputation. These days I have finally found the answers to the questions that plagued us back then. Don't put the cart before the horse. Train for your sport or activity by doing it. Then supplement with targeted weight training to address your weak areas. It really is that easy and it was something I proved on that mission. These days we continue to develop military training protocols that are measured against real world missions. We hope our experiences will help and motivate you in your pursuits.

MN

About The Author
Nathanael Morrison was a USAF Special Tactics and Pararescue team leader for 15 years before transferring to the US Army. He has written the most complete book on military specific training ever published, Military Fitness: A Manual of Special Physical Training. Visit his web site at www.alpin-gruppe.com]]> Bodybuilding Purists tag:blogs.muscleandfitness.com,2009:/guest_blogger//20.117 2009-09-11T23:46:26Z 2009-09-14T00:26:44Z

Editor's Note: We like to use this blog to provide a variety of different opinions from people in the field. Interesting comments, strange stories, and even wacky theories -they're all fair game. That said, the opinions reflected herein do not...

Guest Blogger Editor's Note: We like to use this blog to provide a variety of different opinions from people in the field. Interesting comments, strange stories, and even wacky theories -they're all fair game. That said, the opinions reflected herein do not necessarily reflect those of Muscle & Fitness.

Bodybuilding Purists

One thing I love about bodybuilding purists is that they train so hard that their eyes bleed and their muscles are almost tearing through their skin. They simply don't know any other way. They want to grow and when their bodies want to give up they simply don't take no for an answer.

On the other hand, many bodybuilding purists are so focused on the tradition of how things have always been done that it is darn near impossible to get them to accept anything different. Below I'm going to give my own experience and beliefs, trying to slay a couple sacred cows of purist bodybuilding. Get out your torches and pitchforks ready. I'm assuming the hunt for me will be on at dusk.

Purist Belief #1 - To build huge legs you have to squat

To me, this is complete and utter nonsense. Squats are just one of many ways to build great legs. In fact, I'll even go so far as to say that you can develop an equally impressive set of wheels without ever putting a bar across your back.

With my own clients squats are a rarity. I do use them, but they're the exception and not the rule. Instead, we use split squats, lunges, Bulgarian squats, and many other single legged variations to load the legs. In fact, many of our hamstring movements are single legged variations too.

In a single leg movement, the external load used (the weight you hold that puts stress on the spine) will be less, but since you're only doing one leg at a time the stress on the muscles themselves can be the exact same.

For example, if you're doing a 400 pound squat at a body weight of 200 pounds you're squatting a total of 600 pounds (that's 300 pounds per leg).

If you were to do a Bulgarian squat instead, you still have your body weight of 200 pounds so you would only need to hold an additional 100 pounds to put 300 pounds of stress on that leg. That's 300 pounds less additional load being put on your spine with the same amount of work being done on the leg!

Purist Belief #2 - You have to deadlift from the floor

I'll say this once. Unless you're a competitive powerlifter you absolutely do not have to do your deadlifts from the floor. If you're just trying to look good, I see no reason why you should even bother.

As you read above, I do like to limit spinal compression, but I'm not totally against any movement that produces it. In fact, if I had to pick on exercise that allowed compression I'd pick deadlifts over squats any day of the week. These emphasize the posterior chain and can create incredible muscular development from the back of your knees to the back of your neck.

The main problem comes when some old school bodybuilder tries to make you feel like you're less of a man if you don't pull from the floor. The bottom line for me is that very few people have the appropriate hip mobility or physical stature to allow them to pull from the floor with perfect form. Instead, when they set up or start to pull their lower backs begin to round and they wonder why they have back pain instead of back muscles.

By starting the deadlift on a low box or pulling from the pins in the power rack you can allow yourself to start from a position where your spine is in neutral. Do a few sets of these and your back will feel fried the next day, but not in a bad way. More importantly, this can help keep your back healthy for your whole training career.

Whenever it comes to lifting, be critical and don't just drink the proverbial kool aid just because "this is the way it has always been done".

Think. Train. Grow.

Mark Young is an exercise and nutrition consultant from Ontario, Canada. Check out his website at www.markyoungtrainingsystems.com to sign up for his FREE information packed newsletter.]]> Rick Collins: Sports Supplements Regulation tag:blogs.muscleandfitness.com,2009:/guest_blogger//20.98 2009-08-17T23:52:02Z 2009-08-17T23:58:35Z

Guest Blogger Sports Supplements Regulation:
Dawn of the Dread

By Rick Collins, JD, CSCS

American consumers have a right to expect that the vitamins they buy at their local health food stores are safe, effective, and comply with all laws and regulations. Sounds fair, right? The Government thinks so, and it has recently been taking more enforcement action to ensure it, especially in the category of sports nutrition or "bodybuilding" supplements. As the level of scrutiny increases, however, fear is spreading within the health and fitness community. Will too much regulation lead to the restriction of perfectly safe supplement products?

]]> It's not an unreasonable concern. After all, reports of excessive dietary supplement regulation by the Food and Drug Administration (FDA) spurred the enactment of the Dietary Supplement Health and Education Act (DSHEA) back in 1994. DSHEA, the brainchild of Senators Orrin Hatch [R-Utah] and Tom Harkin [D-Iowa], was enacted when members of Congress perceived that FDA was engaging in improper policy and enforcement efforts to deprive the public of safe and popular dietary supplement products. Passed with the unanimous consent of Congress and signed into law by President Clinton, DSHEA represented a sharp slap at FDA's regulatory tactics of the time. The law defined the basic terms that apply to dietary supplements and their ingredients, and it put up significant roadblocks to FDA overreaching.

Throughout the Bush years, the regulatory agencies took a predominantly laissez faire or "hands off" approach to the supplement industry. But times have changed. With a Democrat in the White House and a Democratic Senate capable of passing legislation without the threat of a filibuster, the pendulum seems poised to swing toward a more active FDA. After all, conventional wisdom holds that increased Democratic influence in the Executive or Legislative branches means increased regulation. That can be good or bad, or even some of each. Too little regulatory oversight is an invitation for abuse and corruption, as you can see from what's happened in the banking industry. On the other hand, excessive meddling by Uncle Sam in the name of consumer protection suppresses individual choices and freedoms. Sometimes, the limitations imposed on all Americans are based on the least responsible common denominator of conduct.

These days, FDA and other regulatory agencies are boldly stepping in, as evidenced by a high-publicity parade of reports about sports nutrition supplements being contaminated with undeclared pharmaceutical ingredients, causing failed sports doping tests, or being associated with claims of various illnesses.

Not surprisingly, Margaret Hamburg, M.D., the newly appointed FDA Commissioner, directed a portion of her remarks at the sports supplement industry in outlining her agency's priorities during a recent speech. Dr. Hamburg vowed to be more aggressive, responsive and timely in enforcing FDA's rules and regulations. One of her key areas of focus: the sports nutrition market. Dr. Hamburg said the tougher policies were based on public safety concerns, citing reports of "serious and life-threatening adverse events" associated with "over-the-counter body-building products." She pointed out that FDA has posted a Public Health Advisory and other materials urging consumers to stop taking bodybuilding supplements that are labeled "as containing androgen-, estrogen-, and progestin-related active ingredients." She voiced the position that such products are unproven and unapproved drugs, not dietary supplements, even calling them "anabolic steroids."

There's room to argue as to what differentiates an "unapproved drug" from a "dietary supplement" in some cases. However, substances that don't meet the requisite criteria to be sold as supplements are illegal to market. And there's no denying that what's on the supplement label should be what's in the supplement bottle - nothing less, nothing more. Similarly, if labels or claims are false or inaccurate, the long arm of the law should be expected to reach in and solve the problem. And, of course, if prescription drugs turn up in a supplement product, the Government has an absolute duty to investigate and an obligation to protect American consumers.

So, Dr. Hamburg's fundamental positions have merit. However, her comments, combined with the recent enforcement efforts, confirm an extremely important point. It's one that the supplement industry has made for many years, namely, that the existing law provides for ample regulation to police the market. Contrary to mainstream media reports, DSHEA did not leave the federal government paralyzed. The supplement industry is not unregulated. It's regulated by the Center for Food Safety and Applied Nutrition (CFSAN), a branch of the FDA, along with the Office of Dietary Supplements (ODS). The Federal Trade Commission (FTC) also has jurisdiction over the claims (marketing, from implied to direct claims) that manufacturers make about their products. We don't need to amend DSHEA or to enact new laws to control the greed or recklessness of the few bad apples in the industry. FDA just has to do its job, and it appears it will indeed do so aggressively under Dr. Hamburg.

Rather than facing the future with fear and dread, sports supplement consumers should look ahead with confidence. New controls over the supplement industry, such as mandatory reporting of serious adverse events and the phasing in of standard Good Manufacturing Practices will help improve safety and quality, better protecting consumers from dangerous or contaminated products.

As for industry, reputable and trustworthy supplement companies that work hard to produce safe and effective products based on sound science should feel guardedly optimistic about the new direction. Agencies that fairly and sensibly enforce the requirements set by DSHEA are nothing to fear. Let's hope that under Dr. Hamburg's watch, FDA will apply good sense and sound discretion in its enforcement tactics, such as foregoing SWAT team raids when simpler and more cost-effective solutions are available. In a regulatory environment in which the provisions of DSHEA are fairly and reasonably enforced, we can enjoy the optimal balance of consumer protection and individual freedom.

Rick Collins, JD, CSCS [www.rickcollins.com] is the lawyer that members of the bodybuilding community and nutritional supplement industry turn to when they need legal help or representation. [© Rick Collins, 2009. All rights reserved. For informational purposes only, not to be construed as legal or medical advice.]

The full text of the speech can be found at http://www.fda.gov/NewsEvents/Speeches/ucm175983.htm.
]]> Chad Aichs: (Many) Strong Words tag:blogs.muscleandfitness.com,2009:/guest_blogger//20.73 2009-07-28T21:00:41Z 2009-07-28T21:23:21Z

Guest Blogger

I have been lifting since I was a freshman back in High School. I started for the same reasons as most kids, to get stronger for sports. I didn't make first string on the football team and that completely enraged me, so I started training with weights so that would never happen again! I started by reading Muscle and Fitness and after my dad saw how serious I was about it he ended up buying me some more bodybuilding books. It got to the point were every birthday and Christmas I would get lifting equipment and was the happiest kid ever! At that time there was no internet or that much information out there about strength training, it was mostly focused on Bodybuilding. Luckily when you're young and starting out almost anything will help make you stronger. The information I had in those magazines helped get me started and gave me a very deep love of lifting. I did end up making some decent strength gains and was always much stronger than the average, but it wasn't until I started powerlifting about 10 years ago that I learned what real strength and strength training was all about. I am not the kind of guy that looks back on things a lot. I am always looking forward and figuring out how to reach that next goal. That being said, I do look back ever now and again. I few years back I ran across some stuff I wrote when I first powerlifting. I had written some lifetime lifting goals and to my surprise I had already smashed these numbers. It got me thinking about everything I have learned since starting to powerlift and how far my strength has come.

]]> Lifting and strength is in my bones and every drop of blood coursing through my veins, that's why I have STRENGTH tattooed down one calf and POWER down the other. That's is way I get so upset with all the stupid stuff I see people doing and how many misconceptions there are out there about strength. I was very fortunate when I started serious powerlifting to hook up with Dave Tate of EliteFTS. He got me started on the right path to proper technique and training. There was also a lot of other top lifters and some of the strongest guys in the world that I met along the way that gave me good advice. I feel like all these people took the time to help me out and it's now my place to pass it on sort of speak. Plus it just pisses me off to see some of the stupid things people do when they could be making such better bigger gains. Granted, I have done plenty of that stupid stuff myself!!! I guess that lets me have a better understanding of what really works.

     The main thing that gets me going is that fact that everyone seems to make strength training this huge complicated thing. They come up with these complicated workouts of waves, cycles, and percentages. There are all these little smart guys getting degrees in strength training that quote all these complex Eastern block principles. They talk with big words and make it seem like they know so much about training. Of course my first thought to that is, "if you know so much then how come you are weak and little?" These guys give there lives to the study of strength but don't want to be big and strong? That's not the guy I want to learn from. I want to learn from a guy like Louie Simmons of Westside Barbell that has lived the live and even in his 60s is still way stronger than most 20 years olds. Louie is a very intelligent man and has come up with principles that almost all the top lifters use in some form. He can give you some long intelligent reason to his theories, but they really are all very simple (genius in there own simplicity). I guess I am just an average Joe. Although I can talk with a lot of the big words and about the principles of different methods, I am a regular guy and I don't really care to talk like that. I don't care if people think I am intelligent or not. I think my knowledge of strength training is shown in the numbers I have put up. I am the first to give credit to guys like Dave Tate, Jim Wendler, Louie Simmons, and others for getting me started on the right track, but I have always trained by myself or with my team. That is were most of my own principle and ideas on strength training have come from. From the real world where me and my partners have put in the time and put up the numbers. It wasn't through some college funded studies with a lot useless information, it was though trial and error of regular guys putting there heads together like me and my team members.

     STRENGTH TRAINING IS NOT THIS COMPLICATED COMPLEX THING, IT IS ACTUALLY VERY SIMPLE! The whole thing is very simple; you break muscle down in the gym which actually makes you weaker. You get stronger when you are outside the gym and your body is recovering! This is a very simple but true statement that most people tend to forget. Your next workout is only as good as your recover after your last workout! Everyone likes to talk about training and exercises, but when is the last time you heard someone talk about recovery? Yes training and exercises are very important, but recovery is even more important. You can go to the gym with the best program in the world, but if your recovery isn't right then you will never get anywhere. Ever heard anyone say they wanted to get their bench press up so they start benching more often and always going heavy? A couple months into it they are getting all pissed off because there bench has actually went down. They didn't pay any attention to recovery!

     There are a lot of other factors to consider when talking about recovery too. I figure most of the people reading this blog are regular people like myself. You have rent or house payments, car payments, full time jobs, medical bills and family responsibilities. These are all things to consider when thinking about recovery. Your not a professional athlete or bodybuilder that makes a living (a good living) at your sport. You don't get to eat good meals every couple hours or sleep 12 hours a day. You may have to work a lot of overtime or your kid may be sick and you stayed up with him most of the night. You might be a carpenter that has to work all day in 100+ degree heat and humidity. There is always the stress of finances and keeping the bills paid. These are all factors that can limit your recovery, which in turn means you need to modify your training.

     Your recovery is directly linked to overtraining. If you continue to not get enough recovery time you will push yourself into overtraining. Get too far into this state and your progress will stop all together. Now, the real hard part to this is knowing when you are overtraining or if you're just having an off day. Of course if it's just an off day you need to nut up and push through it. If you are starting to overtrain then you need more recovery time added into your program or just take a few days off. This is all about learning to listen to your body. Your own body is very smart and will let you know how it's feeling if you are just willing to listen to it. I have always tried to compare all the top strength athletes to see what they have in common; training programs, exercises, or stuff like that. There are top athletes that do all kinds of different programs or exercises, but the one thing I have found that they all have in common is that they all have learned to listen to there bodies and adjust there programs accordingly. They know when to go crazy and push their bodies. They know when there body has had to too much and needs more time to recover.

     Learning to listen to and trust your body can be a very hard thing. It can take years to get really good at it; I still struggle with it myself. I have a very strong drive and lots of intensity. It is very hard for me to back off even though I know it is best for me and that it will make me get stronger faster. I guess I am still caught up in the more is better mode, when most of the time LESS IS MORE! Know this doesn't mean that everybody should start backing off of what they are doing. I still workout with very very high intensity and I bust my ass, but I listen to my body. I want to work as much as I can in the gym, but I have to listen to my body and take the recovery time that I need. So basically what I am saying is for people to start being away of the recovery and how important it is. Pay attention to how you feel and keep track of your gains. You should always be looking to make continual gains in your strength. If things start to drop off or you feel as though your not getting any stronger, then take a closer look at how you have been feeling and your recovery.

     There are definitely some signs you can look for in your body when it comes to overtraining. The ones that affect me the most are these:

Loss of appetite- You may get to were you just don't have the desire to eat and it becomes like work

Sleep issues- Overtraining can lead to lots of sleep problems. Usually it will become hard to fall asleep, and once you do it is hard to stay asleep

Flexibility- Most people don't stretch enough, but if you do and you start overtraining you may notice that you seem to get tighter or it will take longer to stretch out

Joints and aches- You will notice a lot more aches and joint pain as you start overtraining. Even any injuries you have will take much longer to heal

Feel of weights- Weights that you normally handle easily will start to just feel heavy

Speed work- I do a lot of speed work with lighter weight and accommodating resistance. I feel my speed really drop off when I am overtraining

     These are just some of the things to pay attention and look out for throughout your training. Some of these are things you may normally feel, so you just want to look out if they get worse. For example if you lift the kinds of weights I do you will always have some soreness and aches, you just want to look out for when they get worse. Also don't freak out and immediately stop working out if you get one or two of these symptoms. One bad night of sleep doesn't necessarily mean overtraining. Analyze everything that's going on and see if there is another reason. Wait a bit to see if it turns into two or three nights.

       When it comes to strength training there are many factors to consider. There's: technique, training, knowing and fixing weak points, nutrition, genetics, and recovery. All of these things are very important. For me though, it all really boils down to three things. These three things are the main reason I got to the level I have in powerlifting. They are HEART, WILL, AND PLAIN OUT 'STUBBURNESS'! I got here because I gave it all my heart, I wasn't going to stop, and I wasn't willing to let it not happen. Strength it all about heart!

     What I hope people take away from my little article here is that you have to listen to your own body; it will let you know what it needs! Everyone is different. We have different amounts of fast twitch or slow twitch fiber, we have different recovery rates, we have different lives with different amounts of stress, we have different genetics, we have different builds, and we all have different issues to deal with. There is no one great program that works for everyone. You have to learn to listen to your body and adapt a program to meet your personal needs. I follow a modified Westside template in my training. I do this because I see that program as an outline with some very basic but true principles. It is very easy to adapt it to meet an individuals needs. I train with my small group of guys and we are all able to do small modifications to meet all our individual needs. Like I said, listening to your body can be a hard thing to do, so just start small and work your way into it. It may take years to master, but your gains will grow by leaps and bounds as you're learning.

     I would like to take this chance to thank Dave, Jim, and all the staff of Elite Fitness Systems (elitefts.com), MonsterMilk and MuscleMilk (Cytosport.com), Metal Gear and wear (Gometal.com), Fatheadz (Fatheadz.com), SportKilt (Sportkilt.com), and BodytechUSA (BodytechUSA.com).

Chad Aichs
www.chadaichs.com

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