Push-Up Training

Push-ups are one of the most effective and versatile exercises you can do.  Even if you're stuck in a hotel room, prison cell or bunker, you can do push-ups. 

Trouble with your push-ups?  Try this technique that we've developed at FEAT.  When you're at the bottom of your push-up - raise your hands slightly off the floor.

Raising your hands like this forces you to bottom-out completely.  You will develop a stronger push-up that no one will question.  Once you're strong, you can quit the hand-raising and just blast out good push-ups.  Twice weekly do 1 set of as many good push-ups as you can.

You also need good core strength.  When you do a push-up you are basically moving into a high plank.  So practice your planks.

 

If you can't lock your core when you're doing a push-up it just looks really sad.  Practice planks regularly through the week.  Challenge yourself regularly to reach a new maximum amount.

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Tom

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Rogue Wrist Wraps

Blasting out a lot of heavy pressing workouts can get to be a pain in the wrist.  I decided to get a pair of wrist wraps to see if they could reduce post-work-out joint pain.

Radioulnarcarpal Joint

So, I went online and ordered a pair of 18" Rogue Wrist Wraps.  They were actually a pretty good value at an all-in cost of $24. 

Wrist wraps are elasticized and when wrapped tight around the wrists, give extra support.

Rogue Wrist Wraps are specific to each wrist and close with Velcro.  They go on easily and feel great.  Since they do impair circulation, I only cinch them tight for heavy lifts.

I've used them for three pressing workouts so far and I do believe that my wrists feel better the next day, compared to not using the wraps.  Overall - I'm quite happy with my new Rogue Wrist Wraps.

Tom

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What I Like about Personal Training

I started personal training in 2008 because I love helping people in the gym.  I grew-up with a passion for working-out and weight training.  I always read magazines like Flex and Musclemag.  I understand that most normal people don't cram their head full of exercise concepts.

I like the idea of helping people get into better shape so that they have one less thing to worry about as they do something meaningful with their lives.  Physical fitness isn't the whole package but you don't want to limp around like a casualty when you're trying to help others.

Many people stick their head into the gym and see a confusing jungle of chrome and iron and shaved heads and tattoos.  My job as a personal trainer is to guide them through the gym and make sure that they get a good, safe, effective workout

I feel good when my clients tell me that they are more confident and stronger.  I know that the hard work they put in at the gym will pay off for them.

No matter what they do with their muscles

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Tom

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Wall Climbing

Wall Climbing is a blast.  This safe and thrilling activity tests your strength and endurance.  Whether you're indoors or out; you can get a great workout from climbing.

 

To get the most out of your climbing experience and justify those cool, expensive, technical shoes you bought, you should train for the climb.  Here's how:

 

Cardio

 

Climbing is hard on the cardiovascular system.  You're hardly moving but about a third of your major muscles groups are in full flexion at any given time.  You will move like a sloth but breathe like a race horse.  You need to keep heart and lungs in top shape for climbing.  Get out and run.  Or bike or just go to your basement and do 150 burpees.

 

Grip Strength

 



This is what its all about...almost.  If your grip is weak you should probably find another form of recreation.  Here are a couple of good grip strength building exercises:

 

Get a piece of wood.  A sturdy screwdriver and a couple cruelly long screws.  Screw the screws into the wood.  And then screw them back out.  Do this for 20 minutes.  Your forearms will burn.

 

Seated Cable Rows are a superb exercise for your grip strength.  After a couple of lighter warm-up sets, increase the weight and then haul out 3 sets of 10 reps.  Start at full extension and draw the handle slowly toward your abdomen.  This is a great back workout too.

 

Lats

Your Lats are the big powerhouse muscles which are going to do a lot of the work on the wall.  Lats are the large "batwing" muscles on your back that give you that svelte v-taper.  They pull you up or pull things down toward you...depending on which end budges first.  Here are a couple of nice Lat exercises:

 

Pull-Ups

If you were kidnapped and held captive in a small cell but you could do Pull-ups...do them.  Tons of them, so that when you get a chance, you can get your captor in a crushing headlock.  They're great for climbing too.  Grab a pull-up bar in an overhand grip (or any grip really).  Start at full extension and pull yourself up as high as you can.  Repeat as many times as possible.

 

Dumbbell Rows

 

You need to be a little angry to do Dumbbell Rows.  They're not fun.  They're kind of hateful.  Like when you're yanking the pull-start on a stubborn lawnmower.  Go heavy on these.  Lean over and brace your free hand on something solid.  Grab a respectable dumbbell (hint: if you can curl it - its too light).  Pull the dumbbell up to your side.  Lower it slowly to full extension.  Repeat for 3 sets of 8 reps.

 

Glutes

Step-ups are a good glute exercise that you can do almost anywhere.  Use a chair or any sturdy low platform.  Place one foot onto the top of the platform and then push yourself up.  Do 12 on one side and then switch to the other leg.  Then take a quick break and repeat two more times.

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Tom

 

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Chest Workout

Chest Workout
The very thought of it will bring a thrill to most gym rats (me included).  The pectorals are such a nice set of muscles.  They will make or break anyone's physique.  For FEAT clients, chest day is usually hard work.

Men and women need a good chest routine.

This muscle group dominates the upper half of your torso and is responsible for most of the upper body's pushing strength.

Here's a great Chest Day Routine:

Bench Press

Bench Press is a staple exercise for the pecs.  Make sure that you warm-up with a few sets using light weight and then gradually work your way higher.  Use a spotter if you're worried about dropping the bar.  Don't bounce the bar off your chest.  Visualize squeezing your elbows together at the top.  A little extra push at the top will hit your Serratus Anterior muscles which give those nice finger-like bulges on your ribcage.  Do a few lighter warm-up sets and then pyramid up higher before going back down.  Aim for about 8 sets in total.

Cable Crossover

This is a sweet chest exercise.  Grab the handles.  Brace yourself and draw the cables down to the front of your body.  Pause at the end of the range of motion for as little squeeze so that you feel this in the sternal insertion point of the pecs.  Go lighter and aim for 3 sets of 15 reps.

Incline Dumbbell Press

This exercise hits the upper pectoral muscle fibres.  At FEAT, we teach this to clients who want to fill out their upper chest area.  Set the bench at a moderate incline.  Hoist up a pair of dumbbells.  Start them just above shoulder-level.  Press straight up so that your elbows lock-out.  Get a couple of lighter warm-up sets of 15 reps before hitting the nasty dumbbells.  Working sets should be 3 sets of 10 reps.

Parallel Bar Dips

Set the parallel bars wide if they are adjustable.  Set yourself up with your chest leaning forward.  Lower yourself as far as you can go and then push back up until your elbows are fully locked.  Then push for another inch or two (your serratus anterior will thank you).  Do 3 sets of 10.

 

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Tom

 

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Lateral X

What's This?

A couple of months ago this beauty showed-up at the Base Gym in Oromocto where I train.  I'm attracted to new fitness gear like a raccoon to a dumpster, so I jumped on to give it a spin. 

I loved it.  The first time that I used the Lateral X, my quads burned like mad within minutes.  By the second or third time I used this machine I had adjusted to it and was getting a really good cardio workout.  I wish that I had one at home because time flies when I'm on this.

Here's what makes the Lateral X cool:  the foot pedals move in a sideways elliptical motion.  Sort of like a skating stride.  And...you can adjust the width on a scale of 1-10. 


Pedals Wide

Not only does adjusting the pedal width keep one amused while doing what could otherwise be boring cardio but it hits different areas of the thighs/glutes.  I like to slowly cycle the machine through all widths.

Pedals Narrow

The degree of resistance is also variable and is adds nicely to the level of exertion.  I have some clients who hate this machine but most like it.  There are the usual semi-automated programs on the machine and I've played with a few of them but like having the full control that "manual" offers.

See if your gym has a Lateral X.  If not, let them know that you want one.  Maybe you'll get a set of Hammies like these:

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Tom

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Rotator Cuff Prehab

Meet the Much-Abused Rotator Cuff

What is the Rotator Cuff?
The Rotator Cuff is a network of 4 different muscles which help to stabilize the shoulder joint and move the upper arm.  The shoulder joint itself is inherently unstable, so it relies on the Rotator Cuff muscles to help hold the head of the humerus in the socket.  The muscles of the Rotator Cuff are pictured above:  Supraspinatus, Infraspinatus, Teres Minor and Subscapularis.

What is Prehab?
Prehab describes exercises or actions you can take to prevent injury.  Well-trained Rotator Cuff muscles tend to serve their owner much better than neglected ones.  Here is a breakdown of various exercises that you can blend into your workout routine to train the Rotator Cuff muscles.

Suprapinatus
This muscle lays on top of your scapula (shoulder blade) and is responsible for approximately the first 15 degrees of shoulder abduction.  Here's a cool exercise for Supraspinatus:

I call this the Supraspinatus Dumbbell Raise because it hits the Supraspinatus right where it lives.  Hold on to something so that you can lean out to the side.  Hold a dumbbell in your free hand.

 

 
 
 



 Now raise the dumbbell straight out to the side to approximately ear-level.  Go for about 3 sets of 10 reps.  Alternating arms each set.  This exercise will hit lateral Deltoids also.

 

 

Infraspinatus

This muscle fills up most of the portion of your scapula that you can see and feel.  It externally rotates the arm.  Cables work nicely for this muscle.

 

 

 Grasp the handle on the side away from the rack.  Start with your arm across your abdomen.  Keep your elbow stable and pull the cable outwards.  Do 3 sets of 12 reps.

 

Teres Minor

This is a powerful arm adductor muscle.  I like Lat Pulldowns for this muscle.

 

Grasp the bar in an overhand grip and pull down to your chest.  Try to go heavy on this exercise.  Do 3 sets of 8 reps.  Make sure that you get a good stretch at the top.

 

Subscapularis

This muscle lies hidden under your scapula and pulls your arm into internal rotation.  Work the cables in the opposite direction from Infraspinatus.

 

Grip the handle with your hand closest to the rack.  Lock your elbow and start out wide and then pull the handle across the front of your body.  Do 3 sets of 10 reps.

 

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Tom

 

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Get Psyched for Summer

Make this the summer that the shirt comes off!

All you need is some focus, guts and determination.  Oh...and some wisdom.  Here are a few pearls of wisdom to help you get ready for summer:

Eat Healthy

Eat only fresh fruits and vegetables, lean meats and a little dairy.  No junk food.  No soft drinks.  No booze.  Eat a healthy satisfying breakfast every day. 

Bust Some Iron

Get to the gym and blast out a workout at least 4 times per week.  Be dedicated and tough on yourself.  Go to the gym when you're tired.  Get to the gym when your elbow hurts.  You want it? Pay for it.  Rep by rep.

Plan and Track

If you fail to plan: plan to fail.  Set some butch goals for yourself and establish realistic intermediate goals.  So...if you want to lose 20 pounds by July...break it down into 5 pound increments by set dates.  Weigh and measure yourself.  Reward yourself with a small (non-edible) treat if you think that will help.

See you at the beach!


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Tom

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Training for Your First Bench Press Competition

Bench Press is one of the timeless tests of shear brute strength.  Entering a Bench Press competition in a Powerlifting competition is a great motivator to train and test yourself.

Rules

Check the local association's handbook for specific technical rules but here is a list of the more common basic rules that you should know.  Following these rules in your training will prevent bad surprises on the big day of the competition:

1.  Head and buttocks must stay the bench throughout the lift;

2.  Feet must stay flat on the floor throughout the lift;

3.  Spotters can help you get the bar off the rack;

4.  Referee will say "Start" when the bar is off the rack and steady at arms' length;

5.  When bar is still on chest/abdomen the Referee will say "Press";

6.  When you get it to full extension the Referee will say "Rack";

7.  Thumbs must be hooked around bar;

8.  There are specific technical rules for clothing and wraps (do your research);

9.  You can't lower the bar in the middle of your press;

10.  Typically, you will get 3 lifts several minutes apart.  Best one counts.


Training

Starting about 2 months out, really start to focus on your bench work.  You will do two Bench Press workouts per week, with at least 3 days in between to recover.  Day 1 is pure, technically-correct Bench Pressing with heavy weight.  Day 2 features lighter chest work with the exercises described below:

Floor Press

Set up the lower safety bars on the squat rack so that your arms are at approximately 90 degrees when you grasp the bar.  From there, press the bar to full extension.  Because this is not a full range of motion, it can help you work on your lockout. 

Chains

If you're lucky enough to find a pair of these chains in your gym you can use them to work on your bench press.  They just slip right onto the ends of the bar.

Benching with the chains is really cool.  When the bar is down low on your chest, there are lots of individual links resting on the floor.  As you raise the bar, with every inch or so, another link comes up off the floor, increasing the load you have to push.  The higher your bar goes, the heavier it gets.  Noisy fun.

Bands

Bands work sort of the same way as chains.  Rig up bands to some heavy dumbbells on the floor.  Loop the other end to the racked barbell.  You might have to play with different configurations to get the tension you need.

Bands will apply minimal tension when the bar is down on your chest but the higher you press, the more tension will be applied.  The dumbbells should be heavy enough that they don't move.  Band bench press is good for your lockout. 

Heavy Strict Bench Day (Day 1)

This is your heavy day when you use proper competition technique.
Get your training partners to spot you on this day if you can. 

Work on the fundamentals: 

1.  Pull shoulder blades together;

2.  Feet back tight but flat;

3.  Settle the bar for a couple of seconds on your chest;

4.  Wicked arch in your back;

5.  Pull elbows in as tight as you can;

6.  Visualize "bending the bar" toward your head;

7.  Press it up to full extension.

Nutrition

Keep your diet clean but generous.  Eat lots of complex carbs (ie oatmeal, veggies) alongside lean protein (ie chicken breast, beef).  Healthy fats also (ie nuts and seeds and cold water fish). Eat modest portions frequently through the day.  This isn't an excuse to get fat though.  There will be a weigh-in at the competition and generally the higher the weight category; the stronger your competition will be.  Protein and creatine supplements, as directed, will be fine during this program also.  Step on the scales every couple of days and wrap a measuring tape around your waist once a week to make sure that your gains are in  muscle, not fat.

Friends Don't Let Friends Skip Leg Day

Keep up with training the rest of your body while ramping-up for the bench press competition.  You may need to go a little lighter on non-bench days in order to focus your energy and recovery on your bench press progress.

Day 1 (The Heavy Day)

On Day 1, you'll do some decent warm-up sets like 3 sets of 8 with 40% of your max, then you will do one big nasty lift at approximately 90 - 102% of your max.  After that, you will do 5 sets of 3 with approximately 80 - 90% of your max.  You will go for a new max lift at Week 7 and then repeat the 7 Week cycle all over again with your new max if your competition is still in the future.  Here is a simple 7 week plan for build up for a competition:

Week 1  90% of max (1x1) then 80% of max (5x3)
Week 2  92% of max (1x1) then 82% of max (5x3)
Week 3  95% of max (1x1) then 85% of max (5x3)
Week 4  97% of max (1x1) then 90% of max (5x3)
Week 5  100% of max (1x1) then 85% of max (5x3)
Week 6  95% of max (1x1) then 85% of max (5x3)
Week 7 102% of max (1x1) then 80% of max (5x3)

Take 3-4 days off of bench work after this heavy Day 1.  Work on legs or back.  After 3-4 days you will be ready for Day 2 - the Light Chest Day:

Day 2 (Light Day)

On Day 2 you will do a good warm-up like you did on Day 1 but now you will do some other forms of bench pressing as follows:

Week 1  60% of max Floor Press (2x8)
Week 2  65% of max Chain or Band Bench Press (3x6)
Week 3  75% of max regular Bench Press (5x5)
Week 4  Incline Bench Press with Dumbbells (6x6)
Week 5  60% of max Floor Press (3x8)
Week 6  75% of max Chain/Band Bench Press (4x6)
Week 7  Incline Bench Press with Dumbbells (8x8)

The Taper

Give yourself about 4 days at least to rest and recover before the competition day.  You can you some really light maintenance work on legs or abs but rest your chest and delts and triceps before the competition.  Eat a good steady amount of carbs but go easy on salt since salt will make you retain water at the weigh-in.

Injuries

If you feel a muscle strain during your workout (feels like a sharp stabbing pain) stop immediately.  Ice the affected area as soon as possible (ice on for 5 mins, off for two mins for about 30 mins a couple of times a day for 2 days).  Rest that muscle completely for a week and then slowly get back into the training program.  Make sure you get thorough warm-ups.

LIFT IS GOOD!

Good luck Spencer

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Tom

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