<![CDATA[barbell empire

<![CDATA[barbell empire - Blog]]>Fri, 16 Jan 2026 12:23:49 -0800Weebly<![CDATA[The IHGF Stones of Strength]]>Sun, 22 Oct 2017 23:49:03 GMThttp://www.barbellempire.com/blog/the-ihgf-stones-of-strength

7 of 12: Mike Salter, Ceasar Alvarez, Nathan Goltry, Alex Bromley, Derek McCraken, Dale Holthaus, Mike Congdon

This past weekend was the IHGF Stones of Strength. Promoted by Highland Games veteran Francis Brebner, the contest took classic strongman events and gave them a strict stone theme:

Natural Stone Press - 250lbs
Stone Carry Medley – 5 natural and atlas stones, ranging from 180-250lbs for 50' each
Atlas Stone for Reps – 330lbs to 56”
Hussafel Stone – 350lbs natural stone
Stone Put – 22lbs natural stone
Atlas Stone Series – 280-400lbs to 40” barrells

The event was ran in conjunction with the Women's IHGF Strength Games; an event that utilized more classic strongman events.

Circus dumbbell medley, Carry Medley, Car Deadlift, Stone Put, Keg Toss, Stone Series

Emily Elliott (left) and Liefa Ingalls (2nd from right) preparing for the IHGF Women's Strength Games.

This contest caught my attention for several reasons. First, the lack of barbells and standardized implements for the men placed emphasis on agility and conditioning, along with the ability to negotiate awkward implements. It seemed very much like a strongman throwback. And since the learning curve for events is every bit as important to the sport as raw physical ability, it was a unique opportunity to test those capacities against a stacked field.

Second, the contest was not widely promoted. Entry was free and Francis had final say on who was permitted to compete, but the contestants either qualified at a previous show or knew someone who knew someone. Along with no weight classes, only the true gamers came out to pit themselves against the best in the area. This made the field small, but much more formidable than your typical parking lot soiree put on by promoters who themselves are first year participants.

Nyck Romero, Mike Salter, and Liefa Ingalls snapping necks and cashing checks in Hungary earlier this year.
Chris Burke was there too.

Third, IHGF sent two friends and fellow strongmen Mike Salter and Nyck Romero to Europe earlier this year for three weeks to represent the US in Norway and Hungary. Rumor was that a similar opportunity would exist for the winners of this event. The unique pairing of such an incentive with quiet promotion lead to a lineup that looked more like the top 10 at California's Strongest Man than a backyard Strongman novelty.

3 Strongman gyms represented: San Diego Barbell (Derek McCraken), Inland Empire Barbell (Alex Bromley), and
the Gym Barbell Club (Nathan Goltry)

We showed up early at the fair grounds in San Clemente as the carnies were still rigging the ball toss. I put on my kilt, took down a beer or two, and began to warm up.

The stone press was first. Initially a long, baguette looking rock that was claimed at 200lbs, everyone agreed that 200 was really 150ish and that a clean-and-press-each-rep would really be a strongman version of Crossfit's Isabel. Not surprisingly, the group of 300lb+ human forklifts was not thrilled with the idea of such an event.

We all looked towards the next biggest prospect: a 250lb natural stone that was initially reserved for the carry medley. What started out as a hesitant “should we??” quickly turned into a race to prove the rock press-able. A round-robin of failed presses lead to one successful press, then a strict press, then several from the shoulder. Once everyone was satisfied, we took it to Francis: “We want to press the big one.”

Though more comfortable with the implement, uneven turf and a guitar-pick like shape still made it a formidable implement. A few veteran competitors zeroed and were forced to get reps with the longer stone instead. A small field struggled to squeeze out a few reps in the minute, including a 6'6” 380lb West Virginian, a recent D1 starting lineman, and a former winner of Californias Strongest Man.

Mike Salter (left) and Jacob Finerty (right) securing reps with the 250lb natural stone press. Mike Congdon (center) displaying his patented "standing bench press" technique.

It was my turn and, after fumbling with the clean, found my self in groove, fighting more to keep my feet under me than to physically move the stone over head. All I could hear was Francis' proclaiming “AAAAW YAS!” in his thick Scottish accent. Maybe it was Francis, maybe it was the kilt, maybe it was the 3 coors lights I started the day with, but 6 buttery reps later I was confident I had it and 'mic-dropped' the stone with 30 seconds left.

Then, Minnesotan Michael Congdon was up. A dense middleweight at 235lbs and training partner of former World's Strongest Man contestant Dave Ostlund, he powered through the first few reps sans leg drive. Violating the true nature of sport, I quietly hoped for him to fatigue. But he never did. Reps 5 and 6 featured a slight backward lean, getting upward motion on the stone before shoving himself forward and upright underneath it. Rep 7 grinded. He leaned back further now, essentially bench pressing the rock. As his elbows locked, he scooped himself forward. He had it.

The stone medley was up next, featuring 2 atlas stones (180lbs and 250lbs) and 3 natural rocks ranging from 200-250lbs. Each was to be carried 50' before sprinting 50' to the next implement. A day-of amendment to the meet, this took the field by surprise. Several of the bigger boys looked fast on the first three, but showed what threshold their training stops at by gassing around the :40 mark with only 4 stones. Then a few broke the 5th over the line right before the 1:15 time limit expired.

At 30lbs heavier than normal and with not a single carry in the last few months of training, I was sure by the 4th stone pick that I wasn't going to finish. Somehow, I finished at 1:09, surprising myself more than anything. Several scored right over me getting just over 1:00...... and Michael Congdon once again took first with a big effort at :59.

I usually dislike foot races in strength sports because the several seconds that separate competitors in farmers and yoke races usually belie actual physical ability. This event, however, showed clear separation between those who were prepared and those who weren't. Mike was fast and conditioned, and he took the event for it.

Third and last for day 1 was the stone over bar. Initially advertised at 280 to 46”, the stone moved to 330 and 56”, quite a feat for the shorter guys. Everyone seemed to be close on this one, with all of the scores sitting between 4 and 6 reps. With a partial bicep tendon tear in January that went unrepaired, I had only touched stones once this year. I started hesitantly, making sure I was confident in lapping before picking up steam.

Romero, Congdon, and Goltry cruising with the last stone of the medley. Congdon may have been the only one to break 1:00, but D1 ball player Nathan Goltry was the most comfortable, moving faster on the last stone than any other.

Alex Bromley, Mike Salter, and Dale Holthaus. Mike Congdon to the far right, somehow not dying.

I had 3 in just under :30, got overconfident, and underextended as number 4 slid back off the bar. I quickly repicked to load what would have been number 5, and with 10 seconds left went for a sloppy 6th. My haste caught up with me; I was missing the slightest bit of stability in my historically fragile lower back and a shot of lightening went up my spine. I dumped it, knowing I was out for some period of time between 2 hours and 2 months. Laying on the ground, trying not to look like I was feeling sorry for myself (while feeling sorry for myself), I heard the crowd. Congdon was up again. Francis' thick Scottish twang counting 5, then 6, then a pause as the crowd gasped. 7 reps in a minute and reportedly a near death experience.

I spent the rest of the night drinking. A bottle of vodka went down with plenty of ginger beer behind it in the 3 hours we sat in the hot tub. My girlfriend Laura, Mike Salter and his wife Mandy, along with IE Barbell strongwoman Emilly Elliot, made the night with shop talk ranging from training protocols and contest prep to 'mean-girl' gossip of who we don't like and why. It was glorious.

That night, the vodka wore off and the inflammation set in, smothering whatever nerves were affected by the injury. At 3AM, my body called for the evacuation of 48oz of ginger beer, and at least 12oz of hot-tub water. 10 feet to the bathroom might as well have been a mile. A slow motion somersault out of bed followed by 3 minutes of sad shuffling to the bathroom made me grateful for a booking mistake by the hotel that put is in handi-cap accessible suite. I hung on the rails of the bathroom as I relieved myself, strongly weighing the pros and cons of buying a Life Alert.

The next day I sat on the sidelines, no longer having to hide my alcohol consumption, and watched the rest of the field duke it out. The hussfel analog looked like one edge was made of jagged glass, and the stone put, with my Dachsund like appendages and lack of general athletic ability, would have been a sure last place. As I sipped my Mango-rita, I began to feel better about my situation.

Mike Salter and Jacob Finerty looking majestic af with the 350lb Stone Carry.

Events that test athletes limit at any given threshold are few and far between in the amateur strongman circuit. To keep newer athletes from shying away, moving events and medleys are put together with lighter weights, ensuring almost everyone finishes relatively close to each other. The hussafel was refreshing; at an awkward 350lbs and picked from the ground, it was heavy enough to give everyone trouble on the pick, but light enough to ensure a painful run of 150'+ for almost everyone.

Nyck Romero, a strong carrier, struggled with around 170', giving testament to the difficulty of the implement. Dale Holthaus, a 240lb veteran from the Donnie and Kristin Rhodes' training camp, set the big mark at 250'. Mike Salter eeked out another 15' on Dale's mark, looking good for first place. Then Congdon went, yes, taking first again with a run just under 300'. He claimed he had another 100+ feet in him, and I don't deny that for a second.

The 22lb stone put followed. This was another novelty to most competitors since throws aren't common. The 'what if' scenarios of testing strong, capable athletes in an arena they are untrained in is what started Strongman in the first place, and it peaked the interest of the competitors just as much as the crowd. There were several athletes over the 6'5” mark and long limbed. A few had throwing experience, which is vital to putting up big numbers in the put. And Nathan Goltry, though new to the sport, boasts a 400lb clean and jerk, has a past as a D1 ball player, and all the speed and agility that goes with it.

Jacob Finerty and Nyck Romero getting air time with the 22lb stone put.

A few showed their inexperience and lack of speed-strength with throws right around the 20' mark. The taller/faster guys brute-forced their way into the 25' range. Then Jacob Finerty, 6'6” and former California's Strongest Man winner set the bar at 30'. Francis' thick accent rang over the loudspeaker as the rock hung in the air, “AWWW YAAAAS! That's a BIIIIIG PUT!”.

Most failed to improve on their best distance in the third round of throws. Until Congdon stepped up. Already 4/4 in first places, he was determined to keep the train rolling. Using a run-up approach, he ran towards the limit line, crow hopped, and screamed as he spun into the rock. With the last throw of the day, he set the mark at 31” and change, edging out Finerty for yet another win.

The stone series was left. Before the event, I had left with Laura back home to the Inland Empire where, waiting for me, was a stiff drink, a soft couch, and my dog. The story goes that the stone weights were staggered instead of ascending; instead of going 280, 330, 360, etc, the order jumped from light to heavy to medium to heavy again. The last stone, the only real goal in any atlas stone series, came from a large Slater mold and was used yearly for the heavyweights at California's. Rumored anywhere from 400 to 425, plenty had loaded it in training (myself included), but few could gut it out at the end of a series. Even to low 40” barrells, the big stone sifled everyone in this series. The race came down to the fastest to 4, and this was the only event Congdon did not win outright.

There was less drama in the women's camp. Arnold Strongwoman World Champ Leifa Ingalls of East Coast West Coast in Costa Mesta tends to be light years ahead of her competition, unless she's actively at a 'World's Strongest Woman' type event. She casually took every event, securing her spot at the top. Emilly Elliott displayed grit and preparation as she edged out the other 4 girls for a sound 2nd place.

Left to Right: Nathan Goltry, Nyck Romero, Francis Brebner, Jacob Finerty, Mike Congdon, Mike Salter

Emilly Elliott (left) took 2nd to Strongwoman Champ Liefa Ingalls (center).

In the end, Congdon ran roughshod over everyone at a paltry weight of 235lbs, a move that I believe secured him a spot in international competition. He was fast, in shape, and adaptable. Of course the logical discussion now changes to what would happen in this field if everyone was prepared? That same question is what fueled the growth of strongman, adding well over 150lbs to the average contest weight of logs and stones since its inception.

The hope is that the arms race continues, and the rest of the field grows and becomes better for it. I have no doubt that Mike Salter, Nyck Romero, Jacob Finnerty, Nathan Goltry, and others from this crew all have bright futures moving forward. But if the past is any indicator of future performance, watch out for that Congdon guy.

]]><![CDATA[Weak Bench Lockout: It May Not Be Your Triceps]]>Thu, 19 Oct 2017 17:57:43 GMThttp://www.barbellempire.com/blog/weak-bench-lockout-it-may-not-be-your-tricepsIn a previous article (A Case for Quads), I wrote about the relationship between single-joint muscles (quads, glutes) and their antagonist counterparts that cross two joints (hamstrings, rectus femoris, calves). In movements where the two-joint muscles lengthen at one end and shorten at the other (like the hamstrings during a squat), the muscle does not contract fully, but rather maintains a similar length throughout the entire movement.

If we use a thought model that replaces two-joint muscles with rigid strings, we find that as the single joint muscle contracts to extend its joint (say, quads extending the knee), slack gets taken out of the antagonist two-joint 'string' (calves in the example below) and causes extension at the opposite joint (ankle).

The spring (quadriceps) actively shortens, causing the knee to extend. This causes slack to be taken out of the string (calves), causing plantar flexion.

Simply put, quads aid in hip extension via the hamstrings, glutes aid in knee extension via the rectus femoris, and the quads again aid in plantar flexion via the calves.

Since the quads and glutes contract throughout the entirety of the movement, these single joint muscles can be thought of the work horses of squatting and jumping; the move the system as a whole while the two-joint hamstrings and rectus femoris work primarily to maintain position. This is consistent with general training wisdom that prescribes squats as a primary builder for the glutes and quads, but not necessarily the hamstrings. In fact this article by Greg Knuckols discusses a study that showed world class squatters having a higher quad/hamstring strength ratio than their lower-tier competitors.

Here we can see where the long head of the tricep crosses the shoulder joint to attach to the scapula. In a bench press, the long head shortens at the elbow, but LENGTHENS at the shoulder joint, just like the hammies in a squat.

Since the upper body is also made up of single-joint muscles with two-joint antagonists, pressing movements can be thought of in similar terms. The pectorals are a single joint group that originate in the center of the sternum and attach to the humerus, acting solely to adduct the upper arm. The triceps are made up of three heads, the biggest of which (the long head) crosses both the elbow and shoulder joint. Similarly to the two-joint muscles of the lower body, the long head of the triceps shortens at the elbow during pressing while simultaneously lengthening at the shoulder, while the pectorals contract during the entire movement.

Hold your arms in front of you as if you were at the top of a bench press and squeeze your triceps as hard as you can.

Now, maintain that tension while moving your arm down and back, as in doing a pressdown. You should feel the contraction in your tricep intensify.

This is because peak contraction in the tricep occurs when the elbow is extended AND the shoulder is abducted; one of the reasons pressdowns and kickbacks done for high reps are so devastating.

Because the long head of the tricep does not fully contract during a bench press, we can apply the 'string' model from above. The same action occurs as in the lower body; the pectorals (and delts) act to move the upper arm and slack gets taken out of the long head of the triceps, causing it to extend the elbow. Just like the hamstring/quad relationship in a squat, the long head of the triceps causes elbow extension by maintaining position across both joints while the pecs act to move the ENTIRE system.

It just so happens that the mid-point of a bench (the sticking point that often gets credited as a 'lockout weakness') is also where the pectorals are the most disadvantaged. When the bar is on the chest, the elbows are generally tucked (improving leverage on the upper arm) and mechanical tension is created by the pecs being stretched and the lats and biceps being compressed against their respective joints. This is why most lifters can typically clear some distance off their chest, even with loads that are way above a reasonable one-rep-max. When the bar gets closer to the mid-point, the mechanical tension is lost and the elbow moves further out, away from the shoulder joint, worsening leverage.

So if the pecs can be said to carry the system as a whole, and they are most disadvantaged as the bar moves off the chest towards the mid-point, it is entirely possible on a missed attempt that it is the pecs that weren't up to snuff rather than the typical talking point, which puts blame on the triceps.

By no means am I suggesting that the triceps can take a back seat when developing a big press. The lateral and medial heads only cross the elbow joint, making them solely responsible for extending the elbow. And the pectorals' ability to move the entire system is only as good as the triceps' ability to maintain position across the elbow and shoulder.

What I am suggesting is that there is an epidemic caused by modern 'powerlifting' protocols. Top end work like slingshot, board, and floor presses (and don't forget about the bands and chains) are overemphasized to fix weak points when a little bit of old-school medicine would have done the trick. The best raw benchers, by a wide majority, have historically included numerous sets of bodybuilding work to build up the pecs. Strong pectorals are the result of a high volume of focused work; paused, wide grip, and dumbbell variations for multiple sets at a variety of rep ranges and, yes, even flys and crossovers. This focused work is strangely absent from the IG feeds of amateur lifters.

When pec work is prioritized, several things will happen rather quickly:

1.) Control and stability at the bottom point of the lift will increase dramatically. When the pecs are pulling their weight, precision improves and it feels like you are benching on a cloud. The shoulder joint tends to appreciate this.

2.) Starting speed will increase dramatically. Stronger pecs mean a more aggressive initial push off the chest. More starting speed equals greater momentum, which means a higher likelihood of pushing through previous stick points.

3.) You will begin to look like you workout. Everyone pretends like this is a distant second to moving weight, but, to paraphrase Doug Young: "Anyone who says they want to be strong without looking strong ain't telling the whole truth."

]]><![CDATA[Introduction to The Romanian Deadlift]]>Wed, 11 Oct 2017 19:13:34 GMThttp://www.barbellempire.com/blog/introduction-to-the-romanian-deadliftHow to Romanian Deadlift Correctly

The deadlift is a great movement for brute strength, whether your focus is on building or testing. When trained long enough, however, it can be all but guaranteed that progress will plateau in the face of developing weaknesses. It is vital to intelligently rotate main deadlift variations and accessory exercises over time in order to maintain a well rounded base and stay injury free.

One of the most valuable (and under-used) deadlift supplementary exercises is the Romanian deadlift. By prioritizing posture and hip extension, the Romanian Deadlift (or RDL) is able to condition rock solid spinal positioning under a load, develop superior hip mobility, and emphasize development of the glutes and hamstrings (all common weaknesses in the intermediate deadlifter).
With roots leading back to Olympic Weightlifting, the Romanian deadlift offered many of the same benefits of conventional deadlifting without the consistent use of heavy loads. Whether you suffer from cat-back syndrome at the start of the pull or have hamstrings that are too tight to get to the bar effectively, the Romanian deadlift will build suppleness and stability unseen by any other power movement.

Proper RDL Position

The two most vital points of executing Romanian Deadlift form correctly are a.) spinal position and b.) hip position. The movement begins at the standing position where posture can be effectively set and the knees can start slightly bent. This is what Oly lifters call the ‘power position’ (the position before maximum force is produced on the bar during a clean or snatch) and is one of the differences between a Romanian Deadlift and Stiff-Leg Deadlift, where the knees start locked.

When considering correct RDL form, posture is king. This exercise was initially discovered when Romanian lifter Vlad Nicu was seen doing them because it, "made his back strong for the clean". Olympic weightlifting is one of the most technical sports there is, especially in the realm of strength sports, and the majority of work done is to reinforce perfect positioning. You will never see an Olympic lifter initiate a pull with any break in their posture. This makes it a golden exercise for any lifter who is having trouble maintaining a neutral spine during a conventional deadlift. A benefit of Romanian Deadlifts is that the movement begins in the standing position so that posture can be effectively set. Standing with the bar, pull the shoulders back and brace the midsection, as if you were about to take a punch. Begin the descent with the glutes tight and a neutral pelvic tilt.

Correct hip position in the Romanian Deadlift is initiated by pushing the hips directly back as the shoulders begin to drop. It is important that the hips go back and only back, not back and down as in a squat. As the hips track further back towards the end of the RDL, the lifter will feel tension build in the hamstrings. This stretch is a sign that the hamstrings are being loaded, which is an indication that hip position and posture are both on the right track. If tension is not felt in the hamstrings, it is likely because the knees are being bent further rather than simply maintaining the same position through the descent. Make absolutely sure that the shins end up vertical in the bottom of the RDL, not bent with the knees moving over the toes.

There will be a point where, in order to continue to the ground, the back must round or the knees must bend and come forward. This point is where the descent is over and the bar path is reversed to the starting position. Initiate standing up with the bar by forcefully squeezing the glutes and pushing the hips forward. Remember not to lock the knees at the top: they always remain slightly bent in an RDL.

Hip Hinge

The RDL is fundamental example of a hip hinge, which is a vital movement pattern in all of sports. Essentially, a hip hinge is when movement is isolated in the hip while the knee and spine remain rigid. Most people, without thinking, will fold over at the waist every time they bend over to pick something up. This conditions the hip and spine to move and bend together, which leads to movement dysfunction. If every athlete who had to produce high forces via a violent hip extension (i.e. fighters, sprinters, football players, lifters) flexed at the spine every time they moved at the hip, the rate of lower back injuries would be exponentially higher, not to mention performance would suffer.

The point about pelvic tilt is a subtle, yet important one. Many lifters suffer from an anterior pelvic tilt where the hips are positioned down and forward, overarching the lower back. While this may seem in line with keeping the spine arched throughout the lift, the point is to keep a neutral arch, which should follow the normal curve of the spine. Overarching the lumbar spine by keeping the hips anteriorly tilted will pre-stretch the glutes, hamstrings and abs, putting them in a weaker position at the start and limiting the potential range of motion.

Because of specifity, those who deadlift with an anterior pelvic tilt will feel eventually feel stronger in this position, but will lack the abdominal strength and mobility over time to stabilize heavy loads with a neutral spine, making proper RDL technique almost impossible to maintain through a full range of motion. Before initiating the movement, squeeze the glutes and tense the abs, rolling the hips forward into place. Make sure that this action leaves the lower back in a neutral curve, and not rounded forward.

To practice this universal movement pattern, exercises are typically employed that require movement at the hips while the spine is braced into position. KB Swings, Pull Throughs, Extensions on the GHD, Good Mornings and of course, Romanian Deadlifts are all common hip hinge exercises. Once the lifter is able to track the hips back through a reasonable range of motion while maintaining a neutral spine and pelvis position, they are ready to begin adding weight.

What Muscles Do Romanian Deadlifts Work?

The muscles worked by the Romanian Deadlift are essentially the same as it's conventional counterpart. The primary difference is that the quads are not brought in to play because the knee does not extend, but stays at a fixed bend. This requires the hip extensors to go through a more pronounced range of motion to pick up the slack, the glutes and hamstrings, specifically. This makes RDLs great for any physique competitor or bodybuilder who needs to bring to bring up stubborn hammies or lagging glutes.

The emphasis on perfect posture through a deep range of motion also requires a big effort from the abs, obliques, spinal erectors and upper back muscles. Plenty of bodybuilders have used a pre-exhaust method on their lats by hitting heavy RDLs beforehand. And if you ever wondered why Elite Crossfit athletes have such Ninja Turtle-esque abs and bread-love erectors, it is because of the constant beltless bracing through countless sets of hip hinge-type activities.

Who Romanian Deadlifts Are For

BEGINNERS

Beginner lifters will have the hardest time with movements that require movement patterns not typically practiced in day to day life. The hip hinge seems intuitive, but it actually takes time to learn. The RDL benefits the new lifter by giving them ample opportunity to practice this setup with a slow cadence and lighter weight. Until the lifter is able to actively stabilize the spine while moving at the hip, the Romanian deadlift can be a perfect variation to teach this skill while still developing the glutes and hamstrings and avoiding potential injury from a heavier deadlift variation done with sub-standard form. Remember, success in the future is based off of learning proper movement patterns now.

INTERMEDIATE/ADVANCED

More proficient deadlifters are likely to have gone through long phases of using deadlifts and only deadlifts as their primary movement. As the lift becomes more comfortable, intermediate lifters will revel in the wreckless abandon that comes with blanking out and going after a max effort pull. This can lead to devastating strength gains for a time, which is why so many fall in the trap of frequent heavy conventional deadlifts. But eventually, all good things must come to an end. Assuming burnout or overtraining are not an issue, diminished returns will still lead to heavy-as-possible deadlifting no longer contributing to progress. The RDL benefits stalled deadlifts by specifically addressing these issues, breathing new life into previously stagnate deadlift training.

Besides spurring new gains simply for the fact of being a novel training stimulus, RDLs can target common problems that plague more advanced deadlifters. For instance, a lifter whose hip horsepower has overtaken their ability to keep a neutral spine will find RDLs an effective way for drilling proper deadlift posture under a load.

Others will find years of heavy frequent deadlifting have left them with tight hips, sometimes too tight to get into a proper position without compromising form elsewhere. When the hamstrings are overly tight, getting to the bar without rounding the spine can be a chore. In quite a feat of hip mobility and upper back strength, Olympic Weightlifters are typically able to keep an entirely neutral back position as they sink past the plane of their feet with hundreds of pounds. Even light RDLs done as a warmup can loosen up the hamstrings and allow the hips to sink into a better deadlift setup.

Quad dominance is a common issue for big squatters, especially those who stay upright through their squats. For those who squat substantially more weight than they deadlift, lagging hip extensors are likely the culprit, and few things bring the hamstrings and glutes up to par like a strict set of deep Romanian Deadlifts.

Romanian Deadlift Variations

Kettlebell RDL
This is where it all starts, and is a better choice for someone who has never done a Romanian Deadlift than simply jumping into a loaded barbell. The kettlebell variation allows the weight to sit back in between the legs, making the concept of the hip hinge more evident to a newer lifter. Drilling the kettlebell RDL is a stepping stone to a kettlebell swing, another great tool to teach the hip hinge while lighting up the glutes. Use light weights, brace the spine in a neutral position, and push the kettlebell back as far as you can while hinging the hips back.

Cable RDL
A cable Romanian deadlift can be done facing either towards or away from a low pulley. A cable RDL done with the pulley behind you and the cable in between your legs is most commonly referred to as a pull through and is a great teacher of the hip hinge. The weight will typically be lighter as in a barbell RDL, but it is more than made up for with the change in leverages and peak contraction. Peak contraction occurs when the muscle is fully contracted and also acting directly opposite the load. This is the principle that makes leg extensions and concentration curls so miserable/effective. By having the external force directed more horizontally at lockout than vertically, the glutes are engaged much more at lockout.

Dumbbell RDL
Dumbbell movements reduce the stability of the movement, lowering efficiency and resulting in more fiber recruitment. When heavy barbell RDLs get stale, freshen them up by using a dumbbell RDL. Every movement cue is the same, just extra care must be taken to force the dumbbells through the proper plane. You will find that this subtle disadvantage is surprisingly taxing on the upper back and the hamstrings. As it turns out, it is also a great grip developer.

1 leg RDL
Hip hinges done on one leg is a staple in athletic training for other sports. It builds balance, in the form of coordination and well rounded musculature. By building stability through the lower body one leg at a time, the athlete is more effective at powerful single leg explosive efforts, such as running, jumping, and changes of direction. For the strength athlete, the 1 leg RDL can reveal and even out muscle imbalances that may be hindering performance or leading to an injury. The 1 leg RDL can also allow for a deeper range of motion, since you are loading into one stubborn hamstring instead of two. To improve basic athleticism and condition maximum hip stability, use dumbbells or a barbell with the 1 leg Romanian Deadlift. For simple hamstring annihilation, use a smith machine instead.

Ignore the lack of gains.

Putting It All Together

The Romanian Deadlift can be used as a primary variation to the conventional deadlift, being rotated in as the first or second compound movement in a deadlift workout, or as a secondary accessory movement with an emphasis on stretching, cadence, and hamstring isolation. Understand that position is primary, regardless of what threshold you are working in. The basic setup should not change, whether you are doing 5 sets of slow 12s or working up to 2 heavy sets of 3. As long as the lift is respected, range, stability, and horsepower will be improved quickly and safely.

]]><![CDATA[Longevity in the Bench Press: 7 Ways to Stop Shoulder Pain Before it Starts]]>Wed, 11 Oct 2017 19:11:50 GMThttp://www.barbellempire.com/blog/longevity-in-the-bench-press-7-ways-to-stop-shoulder-pain-before-it-startsThe bench press isn't just a staple upper body developer. It's America's favorite lift and it has driven droves of aspiring meatheads to migrate to the gym every Monday afternoon for the better part of a century. With the common use of the bench press in high school weight lifting programs and beginner bodybuilding regimens, a trend of shoulder injuries followed. The most common interaction with any former high school athlete/big-man-on-campus goes something like this: “Yeah, I used to be pretty big, but I messed my rotator cuff up benching.”

Injuries on the bench press involves two unique factors: a.) the stability created by the bench which allows for the heaviest loads to be moved and b.) the instability of the shoulder joint which must maintain proper position through the use of numerous small stabilizing muscles. Basically, when high forces are expressed on a vulnerable joint, disaster can strike. Here is a comprehensive list of the best preventative measures you can take to keep your shoulders healthy without putting training on the back burner.

Warm Up Properly

In a seminar hosted by Brandon Lilly, the world-class powerlifter discussed his time spent at Westside Barbell, and how it was common for the bigger benchers to make jumps 90lbs at a time, starting with the bar and going plate, plate, plate, plate, plate.....

One of the epiphanies he had as he made the switch to raw lifting was the incorporation of smaller jumps into his warm up routine. As he put it, he was able to essentially double his warm up volume while also allowing more time to grease the groove and warm the shoulders up. Alternating between 45s and 25s with each jump, he credits this as a valuable method for avoiding unnecessary injury. Of course, those who are not 600lb bench pressers may wish to consider using 10lb jumps instead of 50, but the principle remains the same.

The trick is to get the muscles, joints, and nervous system ready for work without causing excess fatigue. A common warm up routine will start with 10 or more reps with an empty bar, followed by even jumps and descending reps. If I'm going to get my working sets in at 205lbs for sets of 5 reps, I might start with the bar x10 reps, 95 x8, 135 x5, 155 x 3, 175 x 2, 195 x1, and go into my first working set with 205 x5. The earlier sets were focused on getting blood into the working area with higher reps and the later sets were purely to get a feel for the weight before jumping into a challenging set, but none were taxing enough to be detrimental to the first working set.

In between dedicated warm up sets, other movements that encourage flexibility and mobility and increased blood flow should be used. Targeting the rear delts and rotator cuff with dumbbell rotations and face pulls will help prime the stabilizers to support the shoulder girdle, while stretching and rolling the front delts and pectorals will ensure that knotted tissue doesn't cause pulls or strains.

Consider Technique

A large chunk of injuries caused by the bench press can be credited to strength athletes mimicking their favorite bodybuilders on the covers of Flex and Muscular Development. Bodybuilders will typically do the flat barbell bench press with the elbows flared out to the side, bringing the bar to the mid/upper chest. This flared elbow setup causes more fatigue and motor recruitment by stretching the chest through a greater range of motion, which is all the bodybuilder is concerned about while bench pressing. The problem occurs when lifters, who are more concerned with weight moved than having a pigeon chest, reproduce this setup with a lot of weight and an aggressive rebound out of the bottom. A violent bounce off the chest with flared elbows is similar to doing a chest fly and letting the dumbbells free fall: it is a torn pectoral muscle waiting to happen.

A more ideal setup for strength oriented lifters would be to tuck the elbows to the side just a bit, bringing in the delts to a greater degree. This tuck tends to be easier on the shoulder joint as a whole, though it requires a bit more technical consideration. The tucked elbows in a bench press will force the bar further down, at or below the nipple line. Another important technical point is the stability of the shoulder joint itself. If the lifter lies down with a flat back and proceeds to press away, the shoulder joints themselves will move upwards at the top of the lift as the pecs contract fully. This displacement of the shoulder joints creates massive instability which can easily lead to injury.

My recommendation is that even bodybuilders strive for scapular retraction (pinching the shoulder blades together) during the entire set of bench presses. In heavier sets, keeping the shoulder blades back and the elbows tucked will cause fatigue to build in the upper back; a sure sign that all of the important stabilization muscles were doing their job.

Control the Descent

Using stretch reflex (changing direction in an exercise by 'bouncing') is important for developing explosive qualities. But there is a difference between a controlled touch and go bench press and a barbell free fall into a violent heave. For one, working a slower descent prolongs the negative (eccentric) portion of the lift which is commonly thought to contribute more to muscle growth than the positive (concentric) phase.

Then there is the issue of avoiding damage to the working muscles. When muscles release under a load as the pecs do in a bench press, they freezes isometrically towards the end of the motion. Muscles are actually stronger when they are locked in to place, which allows them to turn into mini trampolines at the bottom of a lift that can build momentum onto the weight before contracting again. When the force being sustained by the external load overreaches what the muscle is actually able to sustain during this isometric contraction, a tear is imminent.

Philip Moores is a 605lb bench presser at our gym, and is frequently seen taking freakishly heavy weights to his chest as if he were taking the scenic route. With such massive loads hovering over your face, injury can cause more than just a sore shoulder, so Philip benches as if a tiny angel was asleep on his chest that he wish not to disturb. This isn't to say that efforts shouldn't be explosive. A slow descent is a great opportunity to tense the muscles of the back, put the bar in a proper position, and coil up like a spring. As soon as the bar touches the chest, begin an even acceleration in the opposite direction with the intention of an aggressive lockout. This is a great tactic for building power and strength while keeping the shoulder joint and pecs happy.

Work Rotation

Hardly anybody does the one bench press accessory movement that should be mandatory before and after the workout: external rotation. The external rotators are the vulnerable muscles in the shoulder joint, typically underdeveloped from lack of specific use and put at odds with the internal rotators which are much stronger in virtually all cases. Keeping the external rotators strong is a recipe for bullet proof shoulders.

Grab a 5lb weight in each hand and stand like a scarecrow with the elbows straight out to the side and the hands hanging straight down. Keeping the elbows in the same position, swivel your upper arm so that the plates are now up by your head, like someone just made a field goal. Slowly descend back down, again keeping the elbows in place, and repeat. Light weight and a lot of reps are a fantastic warm up before your heavy bench press sets, but heavier efforts in the 8-12 rep range after your workout can strengthen these muscles which will greatly contribute to stability and injury prevention.

Work Mobility

The thing about tight muscles is that they can move more weight. Unfortunately, this usually happens through a range of motion determined by the limitations of the joints mobility rather than the optimal pressing path. This type of movement dysfunction can coerce the bar into positions where the lifter 'feels' stronger, but is actually experiencing undue stress on a more vulnerable structure. To make sure that you remain supple enough to stay in control, do not let the pecs, lats, or front delts run roughshod over your bench press mechanics. Before benching, performing shoulder pass throughs, banded swimming, and pec/front delt stretches, along with rolling out tight areas can all aid in maintaining proper position and preventing aches and pains.

Work the Posterior

We already touched on the external rotators, but the muscles of the traps, rhomboids, lats, and especially rear delts are all serious contributors to the bench press that cannot be developed by solely bench pressing. This is the definition of accessory work: not doing 12 different chest exercises, but supplementing the main lift with other movements that will increase the whole.

The thicker and stronger these supportive muscles are, the more efficient the bench press will be, improving performance and reducing the risk of injury. What would you rather bench on: a solid bench or a water bed? If you paid attention during physics class, you would say the solid bench, because a rigid surface provides an efficient transfer of force, whereas force would dissipate through the squishy water bed, failing to contributing to the upward motion of the bar. The same dynamic exists within your own body. The more rigid your frame is, the more force that can be expressed on the bar. And a rigid frame is most easily made by way of a strong back.

Limit Heavy Pressing Frequency

When I hear of lifters bench pressing three or more times per week, I cringe.Young, hungry athletes will always want to push the envelope for the sake of progress. But as age compounds with wear and tear, recovery won't occur the way that it once did and the lifter will have to take inventory of what factors need to change. The most mature realization of any lifter is that consistent progress does not occur through monumental efforts, but rather consistency.

Bench Pressing multiple times throughout the week, especially with anything 80% or up of a one rep max, will keep the shoulders feeling fatigued and brittle, and it is only a matter of time before inflammation takes route. It's not so much that you are more likely to rupture something from frequent pressing, but that the compounded strain on the joints and connective tissue can lead to bursitis or tendonitis, both things that don't go away in any short period of time. My recommendation is to limit heavy bench work to once per week and, if a second bench press day is used, keep it as a lighter active recovery day to drive blood and nutrients into the surrounding area without compounding stress. If working sets are done multiple times per week, as in most linear progression programs, make sure that other compound pressing movements are phased out so that you can recover from one workout to the next.

Eliminate Wishful Thinking

More ruptures, tears, and breaks have occurred under a barbell as a result of wishful thinking than any other flaw in technique or training protocol. The simple fact is that your max does not improve because you want it to, and strength does not round up to the nearest plate. I remember the days when it felt like a PR was just a matter of taking enough pre-workout and watching 15 minutes of the Maajin Buu saga. As my strength went up and age set in, the wear on my body from constantly over reaching began to show.

As with any lift, the weight chosen is selected by your ability to complete the workload in the prescribed fashion with the prescribed technique, NOT by what you would really like to do that day. Keep yourself honest and humble and make a habit of leaving a rep or two in the tank on every working set. Above all of the other points, this is the surest way I know of to avoid injury and keep your bench press moving.

]]><![CDATA[Better Than the Original?: The 5 Best Squat Variations You Aren't Doing]]>Wed, 11 Oct 2017 19:04:31 GMThttp://www.barbellempire.com/blog/better-than-the-original-the-5-best-squat-variations-you-arent-doingThe barbell back squat is one of the most complete exercises to be used in any training program. It uses virtually every large muscle between the ankles and forehead and can be used to condition pain tolerance just as well as it can condition strength and endurance. However, making a few small tweaks to the the "King of All Exercises" can dramatically vary the training effect, which is important for catering to the specific needs of different athletes and lifters. Here is a short list of the best squat variations to keep your numbers out of a rut.

Kevin Oak at the bottom of a zercher squat.

Zercher Squat

What it is: A squat where the bar is supported in the crooks of the elbows

Who its for: Strongman athletes are the most likely to incorporate this type of movement because the load is down around the abdomen as in a log clean, stone load, and sandbag pick. Nick Best is known for his regular Zercher squats that climb in excess of 600lbs; a true feat of upper back strength and hip horsepower!

Think there's a big difference between placing the bar high vs low on your traps? Try placing it in your elbows!

'Zercher' refers to any time the barbell is being supported in the crooks of the elbows in front of the body. This is a rarely practiced move that places a unique stress on the upper body in addition to changing the leverages of the squat. With the weight positioned somewhere between the bottom of the sternum and the top of the abdomen, the zercher squat places exponentially more strain on the muscles of the midsection, upper back and the glutes, so much so that a seasoned squatter will experience severe soreness after only a few light zercher squats their first time around.

To execute a Zercher squat properly, set the bar in the rack around hip level. Hook the elbows around the bar and wrap one hand over the other, pulling them into the chest. Chalk on the elbows and hands is essential, a towel to take the bite off the elbows is optional. The goal in a zercher squat is to stay upright; don't let the weight drag you forward! As you descend, try to emulate a high bar narrow stance squat or a front squat. As you reverse directions, you will likely feel the extra strain in the glutes along with a very noticeable struggle to keep stability in the back and midsection. This is where the benefit of Zercher squats lie; the struggle to maintain an upright position while holding hundreds of pounds across your waist. Several months of these, and I guarantee your upper back strength and loading capacity will skyrocket.

Box Squat

What it is: A squat where the lifter sits on a box or bench, pausing before standing back up.

Who its for: Any athlete who can benefit from more hip power will find value in a box squat. More specific to lifting, hip dominant (wide stance) squatters and anyone who needs more drive off the floor in their deadlift should incorporate box squats as well.

Box squats get a bad rap because they were so frequently recommended as a cure-all during the heights of Westside Barbell through the 90s and early 2000s. Many a follower was disappointed to realize that box squats did not, in fact, provide a 1 to 1 carryover to their raw squat, especially if their squat style was not a hip dominant wide stance squat. The boys at Westside, however, didn't use this squat variation to build their deep, raw, high bar squats; rather, they used it as a movement specific analog to their contest squat setup, which was typically a very wide stance very hip dominant movement. An added benefit to movement specificity for these guys was the devastating hip power that provided direct carryover to deadlift power off the floor. Anyone who has strained through heavy paused box squats for several cycles can attest to the extra compression felt at the start of a deadlift before the pull. If you are a wider stance squatter or otherwise desire some more gas behind your deadlifts, box squats are definitely worth your time.

Don't fall in to the box squat trap that so many novice lifters do. The point of the movement is to engage hip extension under a load from a dead stop. Slowly sit back to the box and, without rocking, relax the hip flexors as if you were going to pick your feet up off the ground (but don't). Imagine the box is going to disappear at any given moment and that you will have to support your own weight; if you rock, you will fall straight back. Once the hip flexors are relaxed, do a quick 2 count and reverse your hips back under you. The main movement cue here is hips back, hips forward. Always be striving to slam your hips through as quick as you can.

Box squats are a hip dominant movement and are best done right around parallel (if not slightly above) with the feet wide, knees out, and hips tracking back as hard as possible with the shins vertical. I've seen narrow stance squatters do them close stance and deep, but this resembles a run of the mill pause squat and will miss out on the hip loading that occurs off of a higher box with a wide stance. Remember, you aren't in a box squat contest where judges are taking inventory of your depth: this is a training tactic.

Safety Bar Squat

What it is: A squat done with a padded safety bar instead of a straight bar

Who its for: Lifters struggling with posture issues such as rounding over on squats and deadlifts can use the safety bar to help correct these issues.

The safety squat bar has turned into a favorite tool among lifters, largely for its increased difficulty and versatility with other squat variations. It rides across the shoulders in a way that doesn't require the hands to be on the bar; great for those who's elbows and shoulders need a break from the straight bar. The pad is a blessing for those who frequently use good mornings, and the curve in the bar shifts the load slightly in front of the lifter, testing midsection and upper back stability by making squats feel like a hybrid between a back squat and front squat.

Keep in mind that, for squat variations, the primary benefit of incorporating a safety squat bar is destabilization in the upper back and midsection. A long time strongman competitor and friend who boasted a 700lb deadlift right around 220lbs of bodyweight recommended overloading the movement to a really take advantage of this fact; he would use 1-200lbs more than in a typical squat workout by taking the weight to a high box and doing partials. The upper back strength required to make it through these working sets guaranteed that it would not be a weak link on max effort deadlift attempts.

Pause Squat

What it is: A squat held for several seconds at the lowest bottom position

Who its for: Pause squats can improve performance in both the squat and deadlift, specifically lifters who can benefit from more starting strength out of the bottom position.

This is another hip horsepower movement, since it requires a larger effort from the musculature of the hip to break the weight without the benefit of stretch reflex. Much in the same vain as the box squat, the pause squat conditions starting strength by increasing time under tension at the bottom of the movement and starting the weight from a dead stop. Unlike the box squat, it is a much more specific movement to the lifters squatting style; there need be no change in bar or hip position, simply squat to depth and hold it for a 3-6 count. Seasoned squatters will still report substantially sore glutes in the first weeks that pause squats are present in their rotation.

As a training stimulus, pause squats are more effective for longer duration holds, up to 5 full seconds. Because it takes several seconds for stretch reflex to dissipate once the bar stops, quick half-counts that get passed as pauses don't vary enough from normal touch and go squats to provide an added benefit. The longer the count is held at the bottom, the more strain on the supportive musculature of the upper back and midsection and the more effort required to overcome inertia. This all adds up to better results. Remember to stay tight in the bottom by not letting air out; holding the breath for 3-5 seconds under a load shouldn't be an issue as long as you can get your air at the top.

Front Squat

What it is: A squat with a straight bar supported to the front of the neck across the shoulders and collar bone

Who its for: Everyone. Front squats carry over to more real world athletic events and supplement the squat by taxing all of the same muscle groups.

In a game of chess, if the squat is the King of All Exercises, the front squat is the queen. This is one of the most underused tools in the entire tool shed, given an impressive array of benefits that assist lifters and strength athletes alike. Front squats force a more upright position which coaxes flexibility in the ankles, knees, and hips. The weight rides in the front which simulates real world situations where the direction of force is always going to be in front of the athlete. It requires a stronger midsection. It builds a denser upper back. It's used by bodybuilders to bring up the quads and by strongmen to bring up the glutes and hamstrings. This is one of the few lifts that is so effective at making good athletes better that it can almost substitute the squat as a primary mover. I said almost.

When considering proper setup for a front squat, finding an optimal bar position is always first. The bar should ride right along the collar bone, back up against your trachea, and behind the caps of your delts. A solid front squat rack position won't even require your hands be on the bar: I routinely have new front squatters hold their hands out in front like a mummy and practice keeping the bar in position as they squat. If it is behind the shoulders and you are upright, the bar shouldn't go anywhere.

Some will use an Olympic lifting rack position, while others will crossover. In my more flexible days, I preferred the Olympic rack because it forced me to stay more upright and carried over to catching cleans. As my shoulders grew and basic flexibility was put on the back burner, the only real option for me was to cross over. If you are an Olympic lifter, this issue has already been answered. If you are not, it doesn't matter at all. The trick in executing a front squat is to keep your body as upright as possible. Longer limbed squatters will have more of a problem with this since their hips will be forced back. Play around with foot and knee position and stretch diligently to optimize range in the ankles, knees, and hips.

As you descend, cue the hips to stay under you and the knees to track forward past the toes. The slope of your torso should hardly change. If there is any substantial forward lean, your back will round or you will dump the bar, neither of which is ideal. As reps go on, you will find it harder to breath and maintain position. As your ability to exist under the bar for longer heavier sets increases, so will other movements that require a strong back and powerful hips.

]]><![CDATA[Introduction to Training]]>Wed, 11 Oct 2017 19:00:50 GMThttp://www.barbellempire.com/blog/introduction-to-trainingWhat is Training

Training is a word that gets substituted regularly for words like 'workout' and 'exercise'. It's important to begin this discussion by identifying a key difference between training and working out. They both imply physical activity, but training has a direct connotation of preparing for some type of contest or sporting activity. It is the competitive context that makes training a more serious description, just like we would identify a fighter's preparation for a boxing match different than that of a cardio kickboxing class.

You don't have to be in direct preparation for a meet, but at the bare minimum, training must be centered and focused on a particular goal and not be subject to whatever you feel like doing that day. Moods and motivation will change, but training should remain constant. Any serious weight training program will include:

1.) Consistent Record Keeping – Even if every workout isn't planned to the 't' ahead of time, every workout should be recorded along with some brief notes about how you felt and how difficult the sets were. This is a valuable tool for future workouts, so that you can reproduce what you did right and avoid what you did wrong

2.) A Plan of Attack – Workouts should never be purely instinctive, since your motivation to do a particular workout on any given day almost never coincides with the things that actually need to be prioritized. Start with broad planning and work down. Set dates for specific goals, whether its a competition date or a training goal. Work backwards breaking the months into training blocks to focus on individual phases of growth. Decide how frequently each lift or body part should be done throughout the week, and schedule each workout with an appropriate list of exercises built around meeting your end goal.

3.) Intensity – A sense of urgency is what many trainees lack in their day to day routine. One of the reasons I recommend some form of competitive experience, even for recreational lifters, is that it will provide intensity to training sessions. Remember, 'training' has a connotation of competitive preparation, and competitions are aggressive. Not every session has to be a monumental effort, but thought should go into each training session throughout the day, preparing you to apply yourself in a manner that guarantees progress.

4.) Priority – Real training for an athlete takes precedence over other aspects of life, the way studying takes precedence for a student at a university. What separates the typical weekend warrior from someone who engages in serious training is the desire to sacrifice other luxuries for the purpose of attaining the end goal. I have worked with plenty of lifters who would talk a big game about their upcoming meet, only to let the smallest of obstacles derail their training for weeks on end. Training happens when you are in pain because you know that it is temporary. It happens when you are sick because you can work through a head cold. It happens at 3:45 AM because your job starts at 7AM. The willingness to prioritize workouts because of the desire to reach the end goal separates training from exercise.

What We Train For

Physical training leads to physical adaptations; changes in your body's structures and processes that better suit you to overcome whatever stress was being applied. The physical changes that your body makes will mainly involve the tissues of the body (muscle mass, bone and connective tissue) and the nervous system. This is a short list of the traits typically trained for across all athletic fields.

Strength: Strength is simply how much force you can apply. The contractile proteins in your muscle fibers fire in bundles called 'motor units' to move you through space, and the force of this contraction is measured as 'strength'. Strength can be improved by several ways, the most common of which is by building more contractile proteins (muscle mass). Performing hypertrophy (muscle growth) oriented training protocols that typically use repeating sets of 8 reps and more will emphasize the growth of new muscle tissue, subsequently leading to strength gains.

The changes that most lifters in a beginner strength program are unaware of are the adaptations to the nervous system that lead to increases in strength. Your body will only recruit a certain number of motor units at any given time, regardless of how many you have available. This is a defense against extreme exhaustion and possible injury from unregulated, violent contractions. With consistent training, however, this percentage can improve, meaning you can apply more force without actually gaining more muscle tissue. All weight training will lead to improvements in neural efficiency, but low rep protocols (done for speed as well as maximal weight) will improve this specifically. This is exactly how Olympic weightlifters train to explosively move up to 3 times their body weight overhead without being overly muscular. The strongest men in the world will have both of these qualities: lots of muscle mass and a finely tuned nervous system to make the most of it.

Speed: Improving activities like jumping, sprinting, changes of direction, throwing, Olympic lifting, and boxing all require the specialized development of speed traits. Muscle fibers contract on an all-or-nothing principle: they either fire with full force or they do not. What dictates how much strength you can apply is how many fibers contract at once. What dictates speed is how fast you can get to this number. Max strength can improve power traits like speed-strength (lighter objects/body weight) and strength-speed (heavier objects), but to be optimized they need to be trained specifically. Shot putters are typically very strong athletes, but can out-throw world-record level lifters. By possessing an elite level of speed-strength, they can accelerate a 16lb ball upwards of of 70' with one arm, outperforming those who possess twice as much strength.

Size: When we think of size, we think of bodybuilders. The last few decades has seen bodybuilding favor mass monsters who step on the stage as heavy as 300lbs with body fat below 5%. Since appearance is the only contested element in bodybuilding, we can look to these competitors as a prime example of how to build muscle mass quickly and efficiently. 'Bodybuilding training' is usually thought of as high volume training. The typical pro bodybuilder will spend hours in the gym, performing set after set of high rep sets across multiple different exercises. The different movements will hit the same muscle from different angles, recruiting different motor units. The varying rep range taxes different energy systems, recruiting different muscle fiber types. The constant high reps causes metabolites (waste products) to build which is an important catalyst to muscle growth.

While these changes will still result in increased strength over time, they are not thought of as strength specific. The stresses placed on the body from this type of training has a large endurance component, so the body makes changes such as increased mitochnodria (the power plant of the muscle cell) density and more myocellular fluid (the fluid within the cell wall). Myocellular fluid is a large component of muscle growth in the world of bodybuilding and what separates a 'bloated' muscle from a 'dense' one where more of the muscle mass is made up of contractile protein rather than cellular fluid. Denser musculature is the result of years of strength specific work done with heavier loads. These size principles are still valuable for strength, since long term training will have you transition back and forth from strength and hypertrophy phases. Learning how to optimize both is critical for continued growth.

Endurance: Endurance depends on energy system. Shorter term energy systems, such as the atp/creatine phosphate systems can be trained to be replenished quickly which allow for powerful bursts of energy to be reproduced for long periods of time, so long as some amount of rest occurs intermittently. This type of endurance will best suit a lifter, strongman, or football athlete and is best trained with short all out efforts repeated with short rest in between. On the other end, cardiovascular endurance is the body's ability to use oxygen more efficiently, which is necessary for longer, less powerful efforts that don't afford rest. Marathon runners and triathletes will want to optimize this system, although having a basic amount of cardiovascular endurance will benefit all activities, even strength. While they are commonly thought of as similar to gears on a car, keep in mind that all energy systems are at work at all times, just in different proportions.

Physique: Assuming the acquisition of size isn't an issue, reducing body fat is one of the most common goals in the world of weight lifting. Ignoring genetic factors that can't be altered, fat loss will always come down to dietary factors. Simply put, you must be in a caloric deficit to lose body fat. Regardless of how hard you train, you will not lose fat otherwise. A sedentary person can potentially get very lean without exercise by adjusting their food intake accordingly, although this would be an absurdly small amount of food. As muscle mass is gained, more food is required to maintain and build, which makes losing fat while gaining muscle a tricky endeavor for athletes below the 20% mark.

Lifters use training to aid in fat loss in a few ways. For one, it is an effective way to shed extra calories throughout the day. Cardio will always trump weight lifting in fat loss when it comes to total calories burned. Even the elevated metabolic activities that lead so many people to HIIT won't make up for the extra calories burned during the actual workout. What weight lifting will do, however, is burn calories while providing a stimulus that en courages the body to retain muscle mass instead of shedding it. This is important for not losing every bit of gains you have made the first few weeks of your weight cut.

Coordination: This is a less obvious point in the world of weight lifting, but still an important one. As with all skills, practice makes perfect. Much of how you respond to training will hinge on how proficient you are at the movements you are performing. If the movements seem foreign and awkward, you won't be able to apply enough effort to stimulate size or strength gains. As coordination improves, so does the training stimulus.

We briefly discussed the nervous system as a key component to training, and low motor recruitment can also be though of as poor coordination. Early on, the muscles will not be firing optimally, and patterning (communication between muscles) will be all over the place. If you are trying to be the world's fastest cyclist, you first have to be able to balance on a bike. To reap the benefits of squatting, you have to be able to sit down and stand up without losing balance or position and without lagging muscles being taken over for by their neighbors.

Volume/Intensity/Frequency

Volume = Total poundage moved or (weight) x (sets) x (reps)

This is the measure of the amount of work done in a workout. Volume is typically associated with size, and it turns out that total training volume is optimized around the 10 rep range. This is why common bodybuilding workouts center around the 8-12 rep range or 'hypertrophy' range. There has been observation, however, that while this range is 'specific' to size, it isn't the only threshold to build muscle. There was even a meta-study done that found size differences don't seem to vary between very heavy and very light protocols, so long as the total amount of work sets was similar. For this reason, we will consider volume as the total amount of sets done in a workout and not total tonnage. A beginner weight training program should prioritize high volume work to give new lifters more practice with movement patterns.

High volume = 3 sets or more
Low Volume = 1-2 Sets

Intensity = Average weight moved

High intensity weight training implies that loads are relatively heavy. Since fatigue compounds faster with heavier loads, the total number of work sets must be lower, making this inherently a 'low volume' workout. Intensity can also apply to the difficulty of the set, rather than just the percentage, for the same reason, making 2x12 to failure higher intensity than, say, 5x5 with an 8 rep max, even though the 5x5 was used with heavier weight. Beginner strength training programs should avoid higher intensity work, since technique is a limiting factor. Beginners advance faster when loads are light, bar speed is fast, and technique is sound.

High Intensity = 85% 1RM and up OR any set done near failure

Frequency = Sessions per week

Training frequency is often mis-programmed since lifters can greatly overestimate their own recovery ability. Frequency can range from one session per week (powerlifters, bodybuilders) to 14 sessions per week (Olympic lifters; two a days done every day). Both ends of the spectrum have proven effective, but each one has to follow it's own set of rules. A low frequency approach (1x per week) must be a more taxing session since there will be 6 full days of recovery in between. This approach is usually done with methods that cause substantial damage to muscle tissue, requiring the full weak to recover (bodybuilders) or training that uses heavy loads regularly which taxes the nervous system (powerlifting). Higher frequency methods of training will use fewer working sets and accessory work in each workout since lingering soreness will prevent effective training. Usually, methods are employed that don't hinder recovery, such as speed work and concentric only work (oly lifts, sled drags). Beginner weight training programs will commonly use higher frequency, whole body workouts so that technique can be practiced more often while basic levels of strength and capacity are met.

Low frequency = 1 session every 1-2 weeks
High frequency = 2 sessions per week or more

How to Prioritize Training

Specificity: The SAID (specific adaptation to imposed demands) principle is the foundation of all training theory. It addresses the topic of specificity, meaning that whatever specific task you train is what you will improve at. Swimming will make you a more efficient swimmer, but not a better runner, even though they are both cardiovascular activities. Bench pressing may not improve your military press, even though they work the same muscles in the same threshold. An easy way to demonstrate this is to spend 4 days per week on a stationary cycle. In the beginning your legs will burn and fill with blood and an hour workout will feel like eternity. After a week or so, you will feel more comfortable, you won't fatigue as fast, and will be able to cycle longer at a higher resistance. After a month, switch to an hour jog on the treadmill. You will find yourself right where you started, sweaty and gasping for air as your legs try to navigate the foreign movement patterns required to jog.

Effective training programs will address the activity being trained as a whole as well as the contributing parts that affect performance. Using the swimming example; the activity works in the lactic and cardiovascular energy thresholds, so it will improve those capabilities. But swimming also utilizes an extremely specific movement pattern that is not similar to any other activity. To be a good swimmer, training needs to emphasize a.) improving those energy systems and b.) improving those movement patterns. The 'specificity' of movement in this activity is what prevents it from carrying over substantially to other activities that use the same energy system. Lance Armstrong was the worlds best cyclist and possessed superhuman levels of endurance; however, he couldn't hand with seasoned marathon runners because he was less efficient at running, which even a ridiculously high VO2 max couldn't make up for. Likewise, the specificity of the energy systems used in long distance swimming is what prevents it from carrying over to short sprints, even though the movement patterns are similar.

General Training: The 80/20 rule is an old economic principle used to give perspective to investors on how to manage their assets. Whether trading stocks, advertising through different outlets, or planning a training block, it always is the case that roughly 80% of your returns are a result of 20% of your efforts. Essentially, your progress can always be traced back to a small chunk of the things you did right, where most of your activities only contributed to the other 20%. This is powerful information when resources, such as time, are scarce. Being able to pinpoint which investments give the biggest return can lead to a huge surge in productivity and greater net gain. Basically, this can be applied by not quibbling over trivial details, like which BCAA supplement to take, whether your fifth chest exercise should be incline or decline flys, or shaving your legs before a triathlon. Instead, reinvest that time into the other holes that undoubtedly exist in your game which will offer greater return in less time.

Prioritizing What's Important

My preferred way of structuring workouts is by looking at performance as a pyramid. The pyramid stands strong because the foundation is wide, supporting a structure that climbs 100s of feet into the air. The base in lifting is an abundance of basic physical ability. Broad components such as work capacity, strength, and coordination (across any metric) will be the ground on which the more specific activities are built on. A wide base without a peak is a lifetime gym rat who has consistently practiced every mode of training imaginable, acquiring some strength and size in the process, but has never had consistent direction to one particular goal.

As the pyramid ascends, it gets narrower and narrower, until it reaches a peak. This peak represents the specific abilities, such as the exact energy systems used in a particular activity or how refined the movement mechanics are. These are vitally important to obtaining a high level of performance in any sport, but will not amount to a hill of beans without a properly reinforced base. I have met plenty of overly-specialized lifters; those who can move in perfect fluid form but simply lack the fundamental ability execute the task. Every lifter will have the unique task of finding out what their specific weaknesses are and if they are broad or specific.

Does your bench suffer because your setup needs work? Or is it just because your pecs and triceps are too small?

Is your squat stalled because of a muscle imabalance? Or do you simply need to increase your training volume?

Having an eye for these issues, along with an actionable list of fixes for them, is difficult and takes time to develop. Therein lies the value of a seasoned coach.

]]><![CDATA[Introduction to Periodization]]>Wed, 11 Oct 2017 18:51:35 GMThttp://www.barbellempire.com/blog/introduction-to-periodizationPeriodization is the organization of work into strength training phases in order for performance to peak at a specific contest. All sports can follow a periodization model, emphasizing broader goals in the off-season and goals more specific to the sport pre-contest. For strength training, these phases will prioritize different movements, volumes, and training frequencies, culminating with a peak of contest specific performance at the end. Simply put, periodization of strength training refers to the calculated changes in a program over time in pursuit of a specific competitive goal.

Most linear periodization programs are broken into pieces called Macrocycles, Mesocycles, and Microcycles.

What is a Microcycle? - Think of one training week. A microcycle is the smallest organizational unit of a periodization program next to the individual workout itself. One microcycle will run through all body parts and primary exercises being trained.

What is a Mesocycle? - A mesocycle refers to a block of microcycles (training weeks), usually emphasizing the development of a single trait, such as size or power, before switching to another in the next mesocycle. Typically a few weeks to a few months, this is one of the strength training phases that makes up a full periodization program.

What is a Macrocycle? - A macrocycle is the accumulation of all mesocycles together to form a full training cycle. It can be thought of as the completion of all strength training phases, hypertrophy, strength, and power. Anywhere from 4 months to a year, The end of the macrocycle should peak with a contest performance before being started again from the top.

Different Strength Training Phases

Different texts will classify the different phases of periodization using different terms. Broader programs will describe the Preparation phase, Transition phase, and competition phase. It's easy to see how this can be applied to all other sports, not just strength sports. Volleyball, Hockey, and Gymnastics can all benefit greatly from organizing training over time to fit this mold. In strength training specifically, these phases consist of the following:

Hypertrophy (preparation) – Before heavy loads are handled, the lifter is best set up for success when movement patterns are refined, work capacity is high, and plenty of muscle mass is stored. All of these qualities are taken care of in the hypertrophy phase where plenty of sets and reps are completed throughout the course of a workout. Ex: 4-6 sets of 8-12 reps

Strength (transition) – Weights are increased as the repetitions drop into a strength phase. Newly gained muscle mass is now being conditioned to contribute to heavier efforts via more efficient neurological activity. Non specific movements are beginning to phase out and recovery is being optimized via lower volume. Ex: 3-5 sets of 4-8 reps

Power (competition) – Weights are now near maximal with volume very small and virtually no accessory work that does not closely resemble the competition movements. General physical preparedness drops, but contest specific fitness reaches new heights. Ex: 2-4 sets of 1-3 reps

Linear vs Non Linear

A periodization program that is broken into separate strength training phases over time, or mesocycles, that each emphasize a different skill or energy system is said to be linear, or sequential. These different phases exist in all types of periodization programs, but linear programs prioritize each phase in its own mesocycle before switching. These more traditional linear models start with low intensity and high volume and progress evenly towards high intensity and low volume (basically, go from light to heavy), where non- linear programs will move across the volume/intensity spectrum from within a week or even within a workout. The following are examples of the different types of periodization and how they specifically organize each strength training phase.

Classical/Linear Periodization; the Gold Standard

Classical periodization has been utilized in powerlifting and olympic weightlifting for over 50 years and is the most widely used form of programming among successful lifters. Fred Hatfield, Kirk Karwoski, Ed Coan, and other greats all used a linear form of periodization to set records that stood for decades. This type is linear, which mean from start to finish, weight gets heavier and reps get lower. Classical periodization moves through 3 phases: Hypertrophy, Strength, and Power, which are also described by other resources as Preparation, Transition, and Competition, or Accumulation, Transmutation, and Realization.

From a competitive standpoint, the introductory volume phases will be more broad and focus on reinforcing the base of the pyramid. It isn't uncommon for powerlifters in the very beginning of a long cycle to fix weaknesses and build muscular size outside of the context of their competitive lifts. Main lifts can be substituted for close variations to correct weaknesses and make the lifter well rounded. This is essentially bodybuilding training where the point is to grow muscle tissue and adapt your body to an elevated amount of work. This phase will have higher volume, lower intensity, and more varied exercises and can last anywhere from 4 weeks to months on end.

Preparation Example:
Main lift as prescribed, followed by 6 other exercises at 3-5 sets of 8-12 reps each.
Week 1: 5x10
Week 2: 4x10
Week 3: 5x8
Week 4: 3x8

As the program moves along, the lifter transitions into a strength phase, where the loads get heavier and the movements get more specific to the upcoming contest. This is where the raw mass and physical ability acquired in the introductory phase gets dialed in to a more singular goal. As the lifts become more contest specific, neurological changes are made that result in better fiber recruitment and more efficient movement mechanics. The body not only adapts to handling heavier weights, but gets better at moving it through space. Technique takes precedence, along with the fixing of weak areas.

Transition Example:
Main lift as prescribed, followed by 4 other exercises at 2-4 sets of 5-8 reps each.
Week 5: 4x6
Week 6: 3x6
Week 7: 3x5
Week 8: 3x4

Finally, 1-2 months out from the contest, the lifter will enter into a peak phase. Working sets of unnecessary exercises are dropped so that recovery can be optimized. The loads will approach maximal capacity and only the exercises closest in nature to the competitive events will be kept. Heavy training like this (3 reps and under) is extremely taxing on the nervous system and cannot be trained indefinitely, but for the weeks where it is, strength gains are enormous. This is the very top of the pyramid, where specificity is king.

Competition Example:
Main lift as prescribed, followed by 2 other exercises at 2-4 sets of 2-4 reps each.
Week 9: 3x3
Week 10: 2x2
Week 11: 1x1
Week 12: Deload for contest

Criticism of Linear Periodization

One of the drawbacks of linear modes of periodization is that in the process of prioritizing one skill or trait in each phase, other traits that are not prioritized can diminish. In the hypertrophy (muscle growth) phase, muscular size and endurance will increase, but maximal strength will drop. In the power phase, the nervous system will be optimized and heavy loads will move faster, but muscle mass will diminish. While these losses are minimal (or else the program wouldn't work at all), it stands to reason that the perfect program will have lifters as muscular, strong, and powerful as possible. As a result, coaches have tried multiple ways of combining training phases to build each trait simultaneously.

DUP Training: Daily Undulating Periodization

DUP Training, short for Daily Undulating Periodization, takes a shot at solving this problem by taking each phase of training (hypertrophy, strength, power) and fitting them into the same work week. The same lifts are trained multiple times per week, with each session focusing on size, strength, or power. A common structure of DUP training is a whole body split, focusing on each big lift in one workout and repeating 3-4 times per week with varying repetition and set ranges.

Daily Undulating Periodization Ex. 1
Day 1 Day 2 Day 3
Bench 3x10 5x5 6x2
Squat 3x10 5x5 6x2
Deadlift 3x10 5x5 6x2

Each rep range will have some contribution to the development of strength, size, power, and endurance, just in different proportions. The idea behind DUP training is that the development of each one of these traits should, in some sense, aid in the development for the other. Properly executing a non linear periodization program means that a type of synergy is reached by training for these traits simultaneously. Combine with that the fact that training stimulus is varied from workout to workout (an important factor in preventing diminished returns from similar workouts), and DUP training appears to cover all bases.

There are only two simple principles of any Daily Undulating Periodization program: a.) the use of compound movements performed 3-4 times per week and b.) varied set and rep schemes from workout to workout. There are, however, a few considerations with Daily Undulating Periodization. With higher frequency training modes such as this, recovery can become an issue. The first recommendation with DUP training is to greatly limit accessory work with each lift. The program benefits from the fact that each trait is trained fresh, so coming into a workout still sore from the last will throw a wrench into the works.

Aside from muscle soreness, DUP training can affect joint recovery: working the same joints with heavy compound movements 3-4 days per week can be murder on the tendons and connective tissue. Compounding these stresses by adding a bunch of extraneous work is sure way to get achy shoulders and sore knees. Remember, the goal is to get quality work in each specified rep range, not to obliterate the muscle like a bodybuilder 8 weeks out from the Olympia.

Any DUP program can be ran very simply with the same main lifts each workout, or a more advanced approach can be taken where the lifts are rotated out for close conjugates. For instance, you may find that your lockout is weak on a bench press, so one or two of the days can substitute a lockout heavy movement such as floor or close grip presses. Squats can alternate between high bar, box squats, and front squats. Bands and chains can be added. Use your imagination.

Daily Undulating Periodization Ex. 2

5x5 Day 3x3 Day 4x10 Day
Bench Wide Grip Pause Bench Board Press
Squat Pause Squat w/ Bands Front Squat
Deadlift Sumo Deadlift Good Morning w/ chains

or, each day can schedule a different phase for each lift

Daily Undulating Periodization Ex. 3

Bench 5x5 Board Press 3x3 Dumbbell Bench 4x10
Squat 4x10 Front Squat 5x5 Pause Squat 3x3
Deadlift 3x3 Good Morning 4x10 Rack Pull 5x5

As long as the basic principles are met, DUP training can be applied to any strength training program a variety of different ways.

Conjugate Periodization (Concurrent Periodization)

Conjugate Periodization became popular when Louie Simmons of Westside Barbell attempted to fix the same issues with classical linear periodization that DUP training dealt with. As a coach to world class powerlifters, it stood to reason that the highest level athletes would benefit from training as specific as possible for their chosen sport throughout the year. Classical periodization, however, had lifters spending the majority of their contest preparation far away from the loads they would be handling on contest day.

This raises an important questions for powerlifters: if training with maximal poundages in the main lifts is the most sport specific activity a powerlifter can do, then shouldn't they train that way as often as possible?

Maxing out every workout can provide vicious strength gains in a very short period of time. The problem is that the nervous system can't recover from these all out efforts week in and week out. What was observed in virtually all cases was a drop in progress after several weeks maximal training. Deloads, or periods of limited work, became common in heavy phases that ran more than 4 weeks in order to allow for proper recovery. What Louie Simmons realized is that, by rotating the lifts out (or conjugating) each week, the nervous system wouldn't burn out and the deload week wasn't necessary. Heavy lifting could be done continuously throughout the year, developing powerlifters to their skill in a much more specific way.

Since Maximal strength is trained for continuously throughout the year, that means that other traits (such as size and power) are trained concurrently. Just as with DUP training, conjugate periodization found a way to train for all traits simultaneously. With conjugate systems, strength is prioritized with the first 1 or 2 heavy compound movements, followed by accessory work done for size. A second 'dynamic effort' day is done at low percentages with high velocity as a means of building bar speed. A typical conjugate periodization program looks like this.

Each microcycle (training week), the primary lift is rotated out for a close conjugate (say, bench for board press) and the rest of the workout is completed as prescribed. Sets and reps may change, but the threshold stays the same: maximal strength in the beginning, strength/hypertrophy towards the end, and power development at the beginning of alternate days.

Notice how the accessory work for each day isolates all of the muscles that contribute to the main lift being done. The bench press day revolves entirely around developing that movement, by building strength and size in every muscle that contributes to it. Unlike DUP training, the conjugate system allows for plenty of accessory work because each lift is only prioritized twice per week, and one of the days is light speed work at 50-50%.

The Westside brand of conjugate training has a few hallmarks that make it distinct. For one, deadlifts are usually built up with box squats and good mornings, since heavy weekly pulling can fatigue the lifter and limit progress in other lifts. I've seen protocols where deadlifts are done weekly, once every two weeks, or not at all until right before a meet.

The Westside conjugate system was developed for geared lifters, and squatting in gear took priority since it was a.) more technical and b.) contributed a much greater amount to the 3-lift total in a meet. Since frequent heavy deadlifts can be detrimental to heavy squat work, it makes sense that deadlifts were typically demphasized in favor of alternative methods. While 1,000lb+ squats and benches abounded, Westside was not known for producing the world's best deadlifters. This is worth taking in consideration when determining your training goals. If building a monster deadlift is a priority, modifications must be made to allow for more frequent deadlift-type movements without overtraining. My recommendation would be to either place squats as an accessory on alternate days and keep deadlift conjugates as the main lower body movement, or even alternate squats and deads week to week (the Lilliebridges use this method).

Westside also uses plenty of accomodating resistance (bands and chains) to overload the strongest range of motion. This can help build up a strong lockout (which was hugely important to equipped lifters) and condition better rate of force development on the speed days. Keep in mind that these are preferences that are particular to this training camp and not necessarily ingrained in all concurrent periodization schemes.

]]><![CDATA[Does HIIT Work? An Intro to High Intensity Interval Training]]>Wed, 11 Oct 2017 18:48:35 GMThttp://www.barbellempire.com/blog/does-hiit-work-an-intro-to-high-intensity-interval-trainingMuch of the history of physical fitness involved the utilization of long slow distance training(LSD) as the keystone of performance. Want to drop a weight class or outlast an opponent? Then you better put on your running shoes, hit the road, and don't come back for at least an hour. 10 mile runs were the norm, from runners, to wrestlers, to football and soccer players.

It is obvious that any sedentary person who undertook such a task would surely see drastic physical changes in a short period of time. But what about high level athletes who needed to meet specific performance metrics? Could such a method of training improve a fighters ability to throw a flying head kick in the fifth round or a basketball players ability to get down the court in overtime? It is a relatively recent revelation that the long slow distance mode of training is incomplete and sometimes counterproductive in improving performance at more elite levels.

Interval Training Definition

Interval training (High Intensity Interval Training or HIIT) is the counterpoint of long slow distance training: efforts are done with near maximal effort, just as any display of speed or strength is, and are punctuated by set rest periods. This method is a means of effectively conditioning the body's aerobic and anaerobic pathways simultaneously, thus providing improvement in the relevant attributes governing fitness and athletic ability in a reduced period of time.

Endurance gained from long slow distance training is exclusively aerobic, meaning the LSD trained athlete can carry on for an indefinite period of time so long as the physical demands are low; not ideal considering most sports demand intense efforts to be produced continuously. Intervals, on the other hand, develop strength and power capacities in the context of fatigue: not only is the athlete able to endure into later rounds, but maintain important speed and strength qualities as well.

Does HIIT Work?

Studies have shown that the physiological improvements of frequent high intensity interval training improve these anaerobic (strength and speed) capacities and improve general aerobic fitness similar to long slow distance training. HIIT neophytes not only see anaerobic improvements(which are non-existent in LSD), but enjoy better improvements in aerobic capacity than the long distance runners! Gains are better and these workouts take about 1/4 of the time. An hour long run is now reduced to 15 minutes of intervals, and that includes warmups, rest periods, and cool down. One study showed that the effects of 10.5 hours of LSD in a week could be reproduced by 2.5 hours of intervals. This is the epitome of time leverage; your time is valuable and this makes the most of it.

Benefits of HIIT

High intensity intervals have also changed the way we see fat loss. Typically, the maintenance of a 'target heart rate' for an extended period of time (which amounts to LSD) was the prescribed remedy for excess fat tissue (i.e. fupa). Since your body utilizes fat for energy most efficiently at this range, burning off more body fat simply meant burning off more calories at this 'target heart rate'. But there is a catch: this lipid utilization doesn't occur until most of the glycogen (sugar used for immediate energy) in your body has been burnt through. This means that working at the target heart rate for fat loss won't optimize the percentage of calories burned from fat unless you have already worked out or have fasted prior to workout.

Also, your metabolism drops to normal in a relatively short amount of time after finishing the routine. One of the benefits of HIIT is that it jacks your metabolism through the roof for up to 24 hours post workout, burning extra calories at rest as the body works to spare, if not outright build, muscle tissue.

Long Slow Distance is not without its merits: a higher percentage of calories are used from fat during LSD training and more total calories are burned in a single LSD session than the elevated metabolic activity from HIIT can make up for. For those with no vested interest in building muscle or maintaining strength through weight loss, this may tip the scales in favor of LSD. However, from a performance standpoint, HIIT results in more spared muscle tissue while actively improving sport specific endurance qualities. Also, HIIT results in increased fat oxidation in skeletal muscle and glucose tolerance, while lowering insulin resistance, all of which are critical factors in maintaining a low body fat percentage.

It is now common wisdom that HIIT is the way to go if you want to be the contender. So why do so many people still jog away on their hamster wheels for hours on end? The answer to this cuts to the core of why so many people fail to see results from their diet and exercise routine: laziness and complacency.

The fact is that high intensity interval training is rough. Physiological adaptations are made as a result of systemic stress, and HIIT is a superior method of training because it effectively stresses multiple systems at once. While muscular gain, fat loss, and physical performance all benefit from these strained systems, improvements come at the cost of extreme physical discomfort. The average Joe looking to drop a few is simply not willing to suffer for his goals. When the typical trainee is aware that pain is going to be the immediate result of each successive training session, the likelihood of said trainee returning to the gym diminishes with each workout. It is much easier to sit on a recumbent cycle with a copy of the wall street journal and pretend to work as you actually catch up on what the stock market is doing. This is common and easy. Too bad easy never works.

True champions have all shared the quality of tenacity. Stories circulate like legend of vicious workouts that were punctuated by dry heaves into a trash can, only to be continued once the heaving stopped. 100s of successful free throws were made in a single workout session, dozens of suicides completed after hours of skill drills, tens of miles crossed in the scorching heat. Suffering forces progress by continuously elevating the stress on the body, and this is the mechanism by which change is made.

I do not recommend this protocol for amateur athletes or generic trainees; the ability to push your body to its limits is a skill resulting from years of training. Instead, the common or beginner trainee can benefit from these intense workouts by throttling the effort in the beginning. At the start of a routine work with lower intensity levels. Keep track of your times, leave a little in the tank, and come back hungry next time to beat your previous performance. This allows progress to made continuously, regardless of good days or bad, and will build momentum. Momentum and motivation are one and the same, and both are vital to progress.

]]><![CDATA[THE 5 REASONS TO INCLUDE ACCESSORY WORK]]>Wed, 11 Oct 2017 18:43:05 GMThttp://www.barbellempire.com/blog/the-5-reasons-to-include-accessory-workThe term 'accessory' to describe standard bodybuilding movements began being used in the field of strength sports. The implication of the term is that developing a main competitive lift, such as the squat, is the main focus and that all other work is done to build up weak points that may hinder progress in the main movement or lead to injury. The concept of accessory doesn't apply to, say, a bodybuilder because the entire work week is already spent picking apart muscles in the body and training them independantly of others. To a bodybuilder, compound movements still provide the backbone of a solid mass routine, but they do not get any higher priority than the isolation work that comprises much of the workout.

Accessory work, or as the rest of the fitness world calls it, 'working out', is essential for building a large and physically capable body. The point of the whole thing is to isolate individual areas, be they muscle groups or entire energy systems, keeping up odds and ends that will be left behind otherwise. It stands to reason that a max effort lift will fail based on the weakest link, and if every link is given equal attention, then the chances of a weakness developing is minimal. Special consideration should be taken when planning lifting blocks to prioritize which areas are holding back progress the most. That being said....

Here are the 5 reasons for choosing accessory work:

To Work and Antagonist

Muscular contraction doesn't simply serve to move a limb through space: much of the work that muscles do in the human body is spent stabilizing and providing tension AGAINST the working group. Take the knee for example. In a squat, the quads work to extend the knee while the hamstrings work to extend the hip. But the two-joint hamstring also anchors below the knee joint, creating 'flexion' force in the opposite direction of the quadriceps extension force. This may seem like a hindrance to optimal squat performance, but the extra stability derived from the opposing tension keeps the knee from deviating out of position and makes activities like running, jumping, and squatting much more efficient.

Antagonists, while vital to the efficiency of the lift being trained, do not develop the same way the main movers do; for instance, bench pressing will not build your biceps. When all of the main work for the day is said and done and the primary movers are smoked, prioritizing antagonists will encourage healthy movement mechanics and keep the working joints stable over time. As strength progresses and the joints are subject to heavier and heavier loads, balance between opposing muscle groups becomes paramount to success.

To Work a Main Mover

Competition lifts will hinge on a few main movers that are responsible for driving the bar through the complete motion. A world record bench press cannot allow for any weakness in the chest shoulders or triceps. You can't deadlift big with small glutes or squat large with skinny legs. A common mistake that happens as lifters break out of the novice division and graduate to the ranks of intermediate is the exclusion of most movement variations in favor of just the big lifts. In the beginning, the refined movment patterns and increased efficiency that comes from practicing the main lifts over and over and over can greatly out weight the disadvantages from not including accessory work. But this only lasts for a time. After a few years of hammering away at the basic compound movements through the same basic rep ranges, stagnation hits.

All lifts can benefit from extra volume on their respective movers in the form of varied accessory work. Triceps are a prime example; benching requires the triceps to be strong, but the lift itself doesn't expose the triceps to loads it is ultimately capable of handling at the top end where triceps' action is dominant. Because the weight used in any given exercise is determined by mechanically the weakest range of motion (off the chest, in this case), the top end is never loaded appropriately and the triceps never receive a stimulus for substantial growth. For this reason, the best benchers in the world, with few exceptions, pin their success on the inclusion of a few personal favorites for hammering the triceps.

To Prevent Future Weaknesses

We discussed how we can incorporate accessory work to fix relative weaknesses, but what about never dealing with weaknesses to begin with? An interesting Facebook thread popped up some time ago with a well known Crossfit coach. The topic at hand was 'which athletes would transition to Crossfit the easiest?'. This is relevant to our discussion because top level Crossfit athletes must be well rounded and void of any single individual weakness. Dozens of replies came in, advocating for football and rugby players, track athletes, and Olympic weightlifters. The OP's recommendation? Bodybuilders.

The reasoning was that bodybuilders handled high training volumes, kept rest periods short, and would transition from barbell movements to bodyweight easily due to a well rounded physique. This would make them prime candidates for a sport that requires excellence in a high volume of activity using varied movements and training thresholds. The moral? Staying well rounded will prepare you for anything.

In a much more focused approach, we can take the 'stay ready for anything' mantra and whittle it down to a small harem of exercises that can prevent the most common struggles that develop for blooming lifters. The standard Westside template, along with countless other powerlifting protocols, follows up a normal bench day with exercises for all muscles used during the bench press: chest, shoulders, triceps, as well as the biceps, lats, and rear delts. By including secondary movements to build up smaller antagonist groups like the rear delts before they become a weakness, progress continues for longer before underdevelopment leads to stagnation. This 'no man left behind' approach is one of the main reasons bodybuilders can develop world class strength without specifically training in the strength threshold.

To Prevent Dysfunctional Movement Patterns

Some accessory exercises carry an added quality of increasing flexibility and healthy movement patterning and might be programmed specifically for those reasons. Look at any competitive lifter who has spent much of their time running through the big 3: as they grow in size and strength, the tightness that encourages big squats and presses can also hinder normal healthy movement patterns. I have met massive benchers that don't squat because they physically cannot get their hands on the bar and 1000lb squatters exist who can't deadlift their way out of a paper bag due to poor setup caused by limited movement capabilities.

By frequently rotating in exercises that take your body outside of the same three directional patterns, function can be improved, both in and out of the context of the competitive lifts. Romanian deadlifts are excellent for putting mass on the posterior, but also encourage plenty of flexibility through the normally bound hamstrings. Good mornings reinforce posture under a load, dumbbell presses allow the shoulder joint to work through greater ranges of motion, and unilateral leg work builds stability throughout the knee and hip. You don't have to be a jack of all trades, but it would serve your long term game well to maintain basic mobility through varied exercises.

To Train Another Skill or Energy System

So far, the discussion of accessory has centered around the development in size and strength of muscles that contribute to a main lift. However, sometimes it is a separate skill or energy system all together that needs priority. A muscle can still lag on rate of force development even though it is well developed, and the training of a dedicated lifter can still suffer due to poor aerobic conditioning.

Take a squatter who is a proverbial tortoise; always getting the bar from point a to point b but never in much of a hurry to do so. A variety of weighted plyometric exercises can be ideal for conditioning more motor units to fire at once, improving starting speed and increasing the likelihood of completing the lift. For lazier lifters, occasional work in the cardiovascular range can lead to reduced recovery time between sets, boosting overall training density. A popular Westside recommendation comes in the form of GPP (general physical preparedness), essentially stating that being out of shape is a hindrance to elite training. Off days are typically filled with light feeder sets, bodyweight exercises, hill runs, and oh yes, sled drags. Sled drags became a staple in the world of powerlifting for their vicious 1-2 punch of building the quads as well as general anaerobic conditioning; both essential for marathon squat workouts.

Even athletic improvements by way of agility and coordination drills can improve basic kinesthetics that will lead to more self awareness during technical work. Incorporate a basic amount of speed, agility, and conditioning work and watch the efficacy of your workouts skyrocket.

]]><![CDATA[FIXING THE ANTERIOR PELVIC TILT]]>Wed, 11 Oct 2017 18:36:07 GMThttp://www.barbellempire.com/blog/fixing-the-anterior-pelvic-tiltThe anterior pelivc tilt is one of the more common dysfunctional movement patterns that plague lifters. It's characterized by the ribs being flared, the abdominals staying soft and protruded, the butt sticking out, and the lower back overarched. Imagine your hips are a bucket of water. Now imagine the bucket is tilted forward, spilling all over the front of your legs. This is an anterior pelvic tilt.

The problems with this bad positioning are many. Close up, they cause a number of specific problems at the site: overarching the lower back under a load (like squatting and deadlifting) is a recipe for disc issues down the road, especially as the weight on the bar continues to climb. The abdominals are lax, making bracing and proper breathing during heavy sets impossible. This can contribute to lower back pain during squats. The glutes and hamstrings are prestretched, hindering proper setup in a squat or deadlift and limiting their force production. And the hip flexors..... those horrible hip flexors stay short and tight, working excessively against the glutes and hamstrings and limiting full hip extension (and power) at the top of any heavy hip extension like running or jumping.

The anterior tilt of the pelvis over-arches the lower back, elongating the glutes and hamstrings.

Further away, these individual issues come together to form bigger, scarier ones. So much of the problems are expressed at the lumbar vertebra, which is the hub through which all force is transferred. When the spine stays in a non-optimal position, wear in the form of stiffness, lower back pain, and eventually herniated discs will form. Have you ever slept too long on your stomach only to wake up with your back tight and achy? This is essentially what spending your day with an anterior pelvic tilt does, except time under the bar compounds this stress further. Other problems can arise from the imbalances between antagonists, such as the glutes and hip flexors. If the hip flexors stay short and tight, the glutes are stretched, resulting in a constant power play for dominance over the hip. Not only does squatting and deadlifting with pre-stretched extensors limit power at the start of these movments, but loading into tight, short flexors can lead to severe inflammation and pain that can sideline training until the issue is resolved.

My own issues began with a series of injuries and lower back pain that were caused by being 16 with too much ambition and not enough direction. I have a longer torso relative to my height, which means that it takes much more effort to maintain a neutral spine on a heavy deadlift that some other folks require. As the weight would climb, my back would start to give earlier and earlier in the pull, until the bar didn't even break off the ground until my spine was fully flexed. This is called the 'angry cat'. Eventually, my pride caught up with me and something popped. This happened 6 more times over the next 10 years, all the result of hanging on to a weight well after acceptable positioning had been lost. Finally, I realized I couldn't continue like this and refused to perform a deadlift unless my lower back was completely, 100% arched. Fast forward a decade and my back is my strongest asset. I pulled a 735 from 13”, and a 660 from the floor, both without any changes in my posture during the pull. But now another problem had arised....

In my constant effort to keep my back arched, I developed a strong tendancy to over-arch. My natural resting position now had me with a soft midsection that struggled to maintain tension under a load. Those booty gains I had heard so much about? Mostly just an excessive arch in my lower back, much like a stripper in stilletos. Aside from the noticeable peculiarities of posture, I had lower back pain and my lifts began to suffer. I soon found myself refusing to deadlift from the floor, because tightness in my hamstrings makes it impossible to keep my spine neutral off the floor, which makes heavy pulls dangerous on an already injury-worn area. After years of tweaking I finally realized that the anterior tilt caused by overarching my back at the start forced my hamstrings and glutes into a prestretched position, not allowing me to get to the bottom position without my back rounding again to compensate.

Try standing with your lower back arched hard and your butt sticking out. Now push your hips back and try to touch your toes.
Now stand up and try again with your glutes tensed, hips tucked under, and abs braced. Which gave more range?

When I could find some stable position, my initial break of the ground was horrendously slow, causing my full range dead to lag 150lbs behind an 18” pull. This slow pull was the result, again, of stretching the glutes and hammies at the start, placing them in a disadvantaged position. For two years, pain in the hip flexors prevented frequent squatting. The mounting frustration lead to a host of rolling, scraping, stretching, pills, injections, and wraps, all meant to ease the pain long enough to get through another workout. The culprit? You guessed it..... an anterior tilt resulting in a shortened rectus femoris which fights unnecessarily againt the hip extensors at the transition point of the squat. Years of stalled progress and undue lower back pain all as a result of simple shift in my pelvic alignment.

Notice how the neutral position on the right allows the abs, glutes, and hamstrings to start in a stronger, shortened position.

Diagnosing an anterior pelvic tilt is a matter of pinpointing several tell-tale signs. The ribs will be flared, the abs will be soft, and the butt will be back. An easy way to find where you lie on the spectrum is to over arch your back as hard as you can, and then reverse by tucking your hips under you (by squeezing the glutes) as hard as you can. This represents the range of spinal flexion you are capable of. Does your normal posture have you with more of a lumbar arch? Is squeezing the glutes to neutralize the spine difficult for you? Does the waistband of your underwear ride lower in the front than the back? If any of these are the case, then your hips are likely tilted anteriorly.

Learn to Breath Under Tensed Abs

One of the first revelations I had that put me on the path to treating my hip issues was the acknowledgement that my abdominals were weak. As part of a seminar on healthy movement mechanics, I volunteered to demonstrate bracing and breathing techniques that are supposed to encourage range and mobility while lifting. The exercise required pulling the bellybutton in and bracing the abs hard in that position. Breaths were then taken in against the braced abs in such a way that pressure could be felt in the back as air was taken into the lungs, (they called this breathing into your back).

As I inhaled, my blood pressure went through the roof like I was mid squat on a max effort attempt. As I exhaled, my abs almost immediately went soft. After 3 breaths, I was light headed and covered in sweat. “your abs are weak”. Screw You! At the time, I had just hit my first 600lb squat and was working to get my deadift over that long-standing 700lb mark. How can my abs be weak?? Sure enough, they were, and lack of proper bracing was impacting my joint health.

Now, as I ride in the car or stand while coaching, I periodically remind myself to neutralize my spine, brace my abs, and take some breaths into my back. While it still isn't second nature, simple awareness of it has improved my setup on big squat and dead attempts, and a stronger midsection has resulted in a happier lower back.

Like a Standing Crunch: Ribs Down, Hips Tucked

This was my 'ah ha' moment, where I officially knew what the diagnosis was. The first time I tried to stand straight up with locked knees and a neutral pelvis, the tension created by my short hip flexors was intense. Resetting the hips into a neutral position is a matter of bringing the spine to neutral from an overly flexed position. This happens when the abs tense to bring the ribs down and pelvis up while the glutes work to tuck the hips under and in to place, just like a standing crunch.

The pre-stretching that occurs with an anterior pelvic tilt puts the glutes in a weak position, whereas squeezing them at the start of a lift puts them in a shorter position, making their contribution to the start of the lift much greater. This is best practiced with other movements leading in to the big one for the day. Foam rolling, back extensions, kettlebell swings, glute bridges, planks etc. all should be done in the context of lowered ribs, braced abs, and tensed glutes. As you transition to the main barbell movements, take as many practice sets as needed to cue tight glutes and tensed abs.

Start Small - Rebuild with Simple Hinge Movements

These technical points can have a deep and long lasting effect on the big lifts, but they take time to implement from scratch. The first time I tried to keep my glutes tensed and hips tucked at the start of a squat, my legs started shaking and I almost fell over! As time went on, lowering myself under a load with this setup became more natural and I began to feel how much more power I could generate at the bottom position. But to this day I still have to practice to keep from resorting to old habits.

My recommendation is to practice simple hip hinge exercises, beginning each rep with lowered ribs, tensed abs, and tucked glutes. Feel the abdominals brace your spine throughout the movement while only the hamstrings release to allow the hip to move. Kettlebell swings, pull throughs, back extensions, and glute bridges are all fantastic at drilling complete, powerful hip extension in the context of stable posture. As the movement becomes more natural, begin transitioning to good mornings and other deadlift variations, always being cautious to stop the set when technique breaks down. Correcting postural issues takes time and persistence, but simple awareness is the first step in correcting unhealthy movement patterns that can cause years of undue stress and pain.

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​Proper RDL Position

​Hip Hinge

​What Muscles Do Romanian Deadlifts Work?

Who Romanian Deadlifts Are For

​Romanian Deadlift Variations

​Putting It All Together

​What We Train For

Volume/Intensity/Frequency

​How to Prioritize Training

​Different Strength Training Phases