PR Friday – 20 FEB 2015

PR Friday is a forum to allow you to share your triumphs and failures with your strength training brethren. How has your training been this week? What questions do you have for your peers? Talk and mingle.

Do you have a training question? Ask anyone from the 70′s Big Crew a question in the comments below, on Facebook, or Twitter. Follow 70’s Big on Instagram.
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70sBig_LP-mediumFinally, the wait is over. The 70’s Big LP e-book is released today. It’s kind of like the Superman quote: “It’s an arm training program! It’s a linear progression! It’s a gateway to intermediate programming! It’s gonna get us jacked! It’s…THE 70’S BIG LP!”

Click to learn more (including Table of Contents).
$19.99

 

What do you want out of your program? What strength goals do you have? What aesthetic goals do you have?

New Book Announcement

Ladies. Gentlemen. Today I reveal my next book: The 70’s Big LP.

70sBig_LP-mediumI know what you’re thinking: “What kind of a stupid asshole puts himself on a cover like that?”

The answer is an asshole who wants to get you stronger. Jacked. Thick. TIGHT!

When I first started planning this  book in 2011, I considered it an arm training program. But as I experimented and wrote, it became clear that it’s a legitimate program…that just so happens to make impressive arms.

 

The 70’s Big LP is a…

  • Linear Strength Progression – This is another option for novices to get stronger and bigger. The inclusion of things like rows, chin-ups, and curls will prevent the “big legs, small arms” body so many guys get from only squatting.
  • Transition from Bodybuilding to Strength Training – This program is a good transition from bodybuilding because it includes a bit of vanity training, but not at the expense of strength training. Bodybuilding guys can even use this as a mass gaining program; the decrease in training frequency and overall volume combined with hard eating cannot be denied.
  • Transition to Intermediate Programming – Each exercise in this program has several set/rep schemes to keep you progressing for a long time. Some of them breach into the realm of intermediate programming. There’s a gray area between novice and intermediate programming, and The 70’s Big LP connects the two.

At the core of it, this program is an innovative strength program that allows — no, encourages! — you to build those pythons, brother. It places big, compound exercises into a strength program to force the upper body to grow. Then it feeds you curls and triceps work to whet your appetite, because shut up.

Sick of not getting those noodly appendages to grow? Look no further because The 70’s Big LP has you covered. And the best part is, you don’t have to sacrifice your strength training to get there: when I used this program in 2011 I PR’d on press (240 lbs), bench (350 lbs), deadlift (500 lbs), and pull-ups (21 reps) at a 210 body weight.

70sbigLP

This is the basic template. It may look a bit vanilla, but what sets The 70’s Big LP apart from other linear progressions or programs is in the set/rep schemes. Each exercise listed in the template has at least three different set/rep schemes to force progress for a long time — many of which I’ve never seen out there on the ol’ world wide web.

It’s a magical program. You can get bigger, jacked, or strong, or all three. You can start or continue your linear progression. You can bridge the gap to intermediate programming. You can use it as a mass gain program. This program is about you getting the results you want. So saddle up partner; let’s get to work.

The 70’s Big LP will  be available for purchase tomorrow, 20 February 2015. 

Paleo For Lifters E-book Release

In late 2007 I shifted my training focus from two years of  “bodybuilding style stuff” back to an emphasis on performance. In early 2008 I started doing CrossFit exclusively for several months. As I was studying Kinesiology material in school, I also soaked up training and nutrition information at home. I read Loren Cordain’s “The Paleo Diet” and implemented it immediately. I quickly found that lots of protein and fat with controlled carbs was not only optimal for performance, but also helped me gain almost ten pounds of lean body mass in a month even though I was doing CrossFit. I was meticulous. In the beginning of 2009 I focused on strength training and put an emphasis on low quality, yet high calorie foods in high quantities. I ate like this for 18 months and gained weight and got stronger, but I always felt a bit sluggish. Since the middle of 2010, I’ve steadily experimented and progressed my diet into something that uses the Paleo diet as a base, but provides enough calories, protein, carbohydrates, and fat to fuel strength and conditioning training.

I constantly aim to improve my knowledge and how I teach nutrition on 70sBig.com has evolved over time. It’s possible to consume enough macronutrients and calories to recover from training and do so with quality foods that make our bodies more efficient and healthy; increased efficiency improves training recovery.

The result is that I maintain a sub-10% body fat while hovering between 210 and 215 pounds and can perform the following any day of the week: squat 450 for reps, press 225, deadlift 500, snatch 125kg, and clean and jerk 155kg. I don’t like humble-bragging, but these methods are effective not only for me, but lifters and trainees I work with.

Paleo for Lifters is an e-book I’ve been writing off and on for months and is about 26,000 words and 60 pages. It surpasses the length of Texas Method: Part 1 by several thousand words but isn’t as big as The Texas Method: Advanced, which sits at about 35,000 words. While the TM books were riddled with figures, graphs, and images, Paleo for Lifters is mostly just old fashioned text and explanation. Those who have read my books in the past know that I don’t put out crappy e-books, and this book is chock-full of useful information.

Add to Cart

Table of Contents
Preface
1 —  Introduction
2 — Nutrition Basics
3 — Why Paleo?
4 — Implementation
5 — Tips and Such
6 — A Final Word

The early chapters explain the basics of nutrition physiology as well as how much food a lifter, athlete, or trainee needs. Chapter 3 explains why the Paleolithic Diet is a good foundation for quality food and how it can help reduce systemic inflammation and therefore improve training recovery. Chapter 4 teaches readers how to use the Paleo diet to get enough quantities of protein, carbs, and fat and even how to tweak it based on body type and goal. Section topics include questionable and acceptable food choices (that differ from Paleo zealot recommendations), supplements, types of trainees, and a step-by-step guide to improving food quality. Chapter 5 ties up loose ends by covering topics like how to effectively use “cheat meals” (a goofy term that I use for consistency’s sake), how to read food labels, cooking tips, eating on a budget, eating while traveling, timing food intake with training, and how to tweak carbs intake, and information on sleep and hydration.

There are no recipes in this book, though there is a section that gives information on learning how to cook.

Learning About Strength and Conditioning

I’ve been asked several times, “What books do you recommend for coaching and lifting?” A coach has a duty to continuously learn and improve. In all likelihood, that means a coach will amend or modify recommendations over time. I know that I can look back two, four, or six years and wish I could go back and re-program trainees differently. Clint Darden does an excellent job explaining this concept in this video.

The best way to absorb information is to meet and talk with as many coaches as possible. It may even be someone that is, objectively, not as good of a coach as you, but you can still collect ideas or methods from them. As for the coaches that are better or more successful, you don’t have to accept everything they say as gospel, but there are always things you can learn even if they practice a different methodology.

Unfortunately it’s not possible to badger various people with questions. They don’t have that kind of availability and their time is valuable. The next best way to learn and get better is to read and study. This isn’t confined to training related resources; I’ve pulled coaching lessons out of communications, leadership, and history books. Read as much as you can from as many training methodologies as you can. If possible, read different sources about the same topic.

Keep an open mind about everything and be wary to fully commit to one person’s ideals. Unfortunately for me, that applies to me as well. My “style” or “methodology” is to adapt to what the individual needs. I could use a “CrossFitty approach” that has a lot of conditioning, a standard strength linear progression approach, an Olympic weightlifting focused approach, or a combination of all of them. Despite the fact that I don’t pump one method or program over another for the majority of situations and don’t subscribe exclusively to a single methodology, I am still not the gospel. I try to have a level view of everything and pick and choose based on what a person or group wants or needs, but you should still look to others for knowledge. Most of you do anyway, but I hope it helps everyone become a student of ‘strength and conditioning’ as a whole instead one coach’s disciple.

That being said, the best way to solidify a foundation in strength and conditioning knowledge is by starting with anatomy and physiology. The continuum of knowledge would look like this:

– Anatomy
– Physiology
– Biomechanics
– Classic Strength Training
– Endurance Training
– Mobility Training
– Sport/Exercise Psychology
– Advanced Classic Strength Training
– Advanced Endurance Training (specifically with a high intensity focus)
– Advanced Mobility Training (prehab/rehab, corrective maintenance, soft tissue work, etc.)
– Modern Advanced Strength Training

This starts with the fundamental properties of the body and gradually increases the knowledge base. It also prevents an unnecessary focus on the more advanced stuff before the basics are understood. For example, a trainee should understand how a beginner strength training protocol works — on the programmatic and phsyiological level — before worrying about comprehending the Westside Method. Furthermore, it would be beneficial to read and understand the Conjugate Method from Russian translations too. If a trainee, lifter, or coach doesn’t understand the concept of stress, recovery, and adaptation within the context of physiology, then he has no model to base programming on.

As a side note, I would love to teach classes on each one of these topics. Nerd boners galore.

The core of strength and conditioning lies with anatomy. The way to start learning anatomy is to hold a bone in your hand, feel it, and start learning its landmarks. Bones are always taught first, because if you know the attachment sites of the muscles, then the concept of how muscles work makes learning about muscles easier. It’s daunting at first, though. I can pick up an ulna and orient it to how it would fit into a forearm, but when I first touched an ulna I didn’t even know what it is. And it’s even harder if you’re not in a university class, because you won’t have a model to hold.

That’s why it’s important for you to use very good anatomy books to assist your coaching or training ability. Here are three anatomy books that I deem mandatory:

1. Trail Guide to the Body, 3rd Ed. (or 4th) by Andrew Biel

I carry this book everywhere. It’s with me at every seminar, and I even had it at the USAPL Raw National meet. There is no other book that has as clear, distinct, and well drawn pictures of musculoskeletal anatomy. Some people say Netter’s or Gray’s work is the best, but they pale in comparison to this book.

It’s made for physical and massage therapists, so the reader is taught how to palpate every structure in the book. This is immensely important because you can learn where these structures lie underneath your skin. It helps in diagnosing injury, learning how to rehab a muscle, seeing the action of muscles, and even what muscles are included in a given movement. Combine this with some basic understanding of musculoskeletal biomechanics, and you can analyze movement.

There’s really no excuse not to have this book. The 3rd Edition is available online for as low as $15 (the newer 4th Edition is a standard textbook price).

2. Anatomy Without A Scalpel, by Lon Kilgore

Yes, Dr. Kilgore is a friend. Yes, this book is partially full of pictures of me (this picture is the best). No, these two facts do not have any bearing on my recommendation. Kilgore isn’t a pretender. He has augmented the careers of countless people and consistently works towards a life-long goal of improving knowledge in the world of fitness. This book is the culmination of years of thought and teaching lessons that Kilgore synthesized for the purpose of teaching fitness professionals applied anatomy.

I am actually re-reading this book right for my daily “anatomy study” block; it’s a refresher, reminds me of forgotten lessons, and even is teaching me some new ones. The best part about the book is that Kilgore always brings the lesson into an applied format and avoids the conventional fitness trash that we usually see. Squatting, pressing, benching, and deadlifting are the examples instead of isolation movements and bosu balls. This is functional anatomy the way it should have always been. If I were a professor, this would be one of my text books (along with The Trail Guide to the Body).

 

3. The Trigger Point Therapy Workbook, 2nd Edition by Clair and Amber Davies

This book has direct and indirect utility. Directly, it teaches you about muscular anatomy and how tightness in muscles or muscle systems can revert pain at another location. This can help you learn how muscle is integrated throughout the body instead of thinking about them working in isolation. Indirectly it is providing more repetition with (primarily) muscular anatomy. This will only help the S&C student learn about the body, but it will also teach them how to work on soft tissue.

Just keep in mind that the authors are obsessed with the “trigger point concept” that muscles have triggers that make them feel better. Instead, think in terms of tension. If there is a lot of tension on the quadriceps (due to their shortening from prolonged sitting, for example), then that would provide tension at the hip and cause pain in the hip or lower back. By using basic massage techniques, it’s possible to alleviate that tension and either reduce the pain immediately or over time. If we combine these soft tissue techniques with positional stretching and joint distraction, we can reduce a lot of pain, prevent injury, and improve mechanics in training.

This book will help with the basic anatomy stuff, but it provides very good information on what actions injure particular muscles and how to treat them.

More About Strength and Conditioning

In future posts I’ll point out books that can help coaches or curious trainees improve their knowledge. In the mean time, get to reading and studying