“After spending five years heading in the wrong direction regarding my training, I was left with many injuries in my upper as well as my lower body. I had multiple muscle/strength imbalances and horrible posture which caused overuse injuries, chronic pain, pinched nerves and other problems. I physically couldn’t do a single thing without causing some sort of pain. Even though I was only 22 years old at the time, I just assumed that I had headed so far down the wrong path that I would never recover and never be able to comfortably work out again. I accidentally came across one of Eric’s articles about one of my many problems. I read the article and instantly looked for others.

“After some deliberation I decided that Assess and Correct might be something that could help me. I gave it a try, consistently performing the exercises, in combination with other exercises recommended by Cressey, Robertson, and Hartman aimed at restoring correct posture. The best way to describe this product was that it completely changed my life.

“I have loads of mobility and stability in all the right places. I went through every exercise or mobility drill in every progression even if I didn’t need to. All the exercises are described thoroughly and simple to complete. Injuries or no injuries, I would recommend this product to every single person who lives and active lifestyle. I am a believer and will be a lifetime follower of Eric Cressey, Mike Robertson, and Bill Hartman. Thanks, guys!”

Click here to pick up a copy of Assess and Correct for yourself!

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First, though, you might like to see me rocking the Ron Burgundy mustache at CP this past weekend.

All of the CP clients were fired up to train on Saturday because they knew there might be the opportunity for a mustache ride, but they were all disappointed that I just don’t roll like that; it’s a classy ‘stache.

Anyway, moving on, today’s featured product is Optimal Shoulder Performance from Mike Reinold and I.  Through Tuesday at midnight, you can get 20% off this DVD set by heading to www.ShoulderPerformance.com, adding the product to your cart, and then entering the coupon code CYBER20 at checkout.  Whether you’re a weekend warrior, baseball coach, rehabilitation specialist, fitness professional, or competitive athlete, there’s a lot to be learned by checking out this resource; the feedback has been excellent from those who have purchased it thus far.  Here’s a sneak preview:

On to the strategies for correcting bad posture…

1. Train more frequently.

Obviously, in many cases, those with bad posture often simply don’t exercise enough, so any motion is good motion.  However, this also applies to regular exercisers who hit the gym 3-4 times per week as well.  Why?

Well, I do a lot of my “corrective” work in my warm-up programming – and the more often you train, the more often you’ll have to do your foam rolling and mobility warm-ups.  So, breaking your training program up into smaller components on more frequent days might be the best way to force yourself to do the things that you need the most to correct bad posture.

2. Use daily mobility circuits.

Along the same lines as the “increase training frequency” recommendation, it’ll never hurt to repeat your mobility warm-ups during your daily life. If you are someone who is really in need of drastic changes, do your warm-ups twice a day, seven days a week (on top of any static stretching you do).

3. Strengthen the deep neck flexors.

When you get stuck in a forward head posture, the deep neck flexors (muscles on the anterior portion of your neck) really shut down as the sternocleidomastoid, suboccipitals, levator scapulae, scalenes, and upper traps get dense, fibrotic, and nasty.

You can start off by simply doing chin tucks against the wall (put the back of your head up against a wall, then make a double chin without the back of your head losing contact with the wall). Then, you can progress to quadruped chin tucks, a drill I learned from Dr. William Brady.  In this drill, you’ll work against gravity as you pull your head into a more neutral cervical spine posture.  Most people will butcher this on their first try by going into hyperextension as they get to the “top” of the movement.

When you get the technique down, you’ll actually notice some crazy soreness along the anterior aspect of your neck in the days that following. We usually go with sets of 5-6 reps and a 2-3 second hold at the top of each rep.

4. Go with a 2:1 pulling-to-pushing ratio.

This is a recommendation you see quite a bit, but nobody really talks about how to “smoothly” apply it to a program.  Here are a few approaches I’ve used in the past:

a. Simply add an extra pulling exercise on the end of a day’s session.

b. Pair a bilateral pulling exercise with a unilateral pressing exercise – and do “halves” on each pressing set.  In other words, if I was doing 6×6 chest-supported rows (CSR) with 3×6/side 1-arm incline DB presses (IDP), here’s how I’d set it up: CSR, IDP-right, CSR, IDP-left, CSR, IDP-right, CSR, IDP-left, CSR, IDP-right, CSR, IDP-left.

c. Make the pulling exercises in your program the A1, B1, and C1 options, with the pressing as the A2, B2, C2.  And, simply have an extra set of each of the pulling exercises – meaning you just don’t return to the pressing exercise for a last set.  This might work out as more of a 3:2 pulling-to-pushing ratio, but you can always tack an extra set or two on at the end to make it work.

I’ll be back soon with more strategies for correcting bad posture, but in the meantime, don’t miss out on the Optimal Shoulder Performance sale that is running through Tuesday night at midnight. Just head to www.ShoulderPerformance.com, add it to your cart, and then enter the coupon code CYBER20 at checkout to receive 20% off your order.

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Q: I have a question about how to select weights to use within programs like yours that may fluctuate the sets and reps from week to week.  For example, if it’s 4×3 in week 1, 4×2 in week 2, 4×4 in week 3, and 3×3 in week 4, are there are certain percentages that I can use based off my one-rep max?  This would make it easier to know exactly what weight to use each week.

A: Rather than reinvent the wheel, I’m going to paraphrase a bit from chapter 2 of the Show and Go main guide. Let me preface this explanation by saying that the goal of all my programs – and indeed any good strength and conditioning program – is to get stronger. And, I fully expect you to do so.

Now, if that’s the case, it doesn’t make a whole lot of sense to select what weight to use based on percentages of one-rep maxes that were taken before the program even began. By the time you get to phases 2, 3, and 4, you aren’t going to have sufficient overload to make optimal progress.

So, to that end, I rarely assign training percentages. All sets should be to one rep shy of failure; basically, go hard but never attempt a rep that you won’t complete on your own. Each session should be somewhat of a test of your new strength as you work up to heavier loads and listen to your body along the way.

As a frame of reference, on your first (main) exercise(s), just work up to your heaviest set of the day (in perfect form, of course), and then find 90% of it. Anything you did above that 90% number “counts” as a set. Anything done before it is a warm-up. So, imagine you had 4 set of 3 reps planned on the bench press, and you worked up to 300 on you heaviest set using the following progression:

Set 1: 45×8
Set 2: 135×5
Set 3: 185×3
Set 4: 225×3
Set 5: 275×3
Set 6: 295×3
Set 7: 300×3

That puts you at three sets (275, 295, and 300) above 90% of your heaviest load for the day (300). So, to get a fourth set in, you just need to get one more set somewhere between 270 (90%) and 300 (100%). By the next week, this 90-100% range may have shifted up by 5-10 pounds, so you have to accommodate it – and prescribing percentages on an old one-rep-max just doesn’t do the job justice.

It really doesn’t matter what rep range is in question – whether you’re doing heavy singles or sets of 8-12 reps.  You can really apply it to just about every set in every training session when you’re wondering what weight to use.

For more information, check out Show and Go: High Performance Training to Look, Feel, and Move Better.

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We’ll be back soon with a final video that’ll give you the low-down on just how comprehensive the Show and Go program really is.

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When I look around the industry, I find myself becoming more and more discontented with the view.  It seems that there is a never-ending litany of new, innovative and advanced techniques in the field of strength and conditioning that are, in essence, just re-fabricated models and methods that have proved tried and true for literally decades.

This is especially true at the youth level where we tend to walk the fine line of wavering between dumbing down adult-based prescription and creating ‘novel’ schemes of building the same results that can, and are developed through the standard basics.

When working with young athletes (aged 6 – 18) I implore you to resist the temptation of thinking too far outside the box and instead concentrate your time and effort on both pondering and answering these three specific questions:

1.       Is this Concept vs. Cool?

2.       Is it Recipe vs. Chef?

3.       What’s the difference between Athletes & Non-Athletes?

Let’s examine those further.

Concept vs Cool

Do we really need another 90-minute seminar that teaches Fitness Professionals ‘150 Awesome Exercises on the BOSU Ball?’

Or a certification that has 80% of its content based on sample programs for the specific demographic in question?

Our industry has become a ‘cool’ extravaganza.  The more daring, off-the-wall, dazzling and ‘neato’ an exercise or training system is, the more popular it becomes.  Ironically, the less effective it more often than not is, as well.

Lost in the sex appeal of watching fitness models slathered in man tan parade as ‘fitness gurus’ and performing the newest stunts on unstable surfaces (because that evokes a proprioceptive response and burns more calories, you see) is that we seem to have ditched our sense of ‘concept’ as it relates to exercise and performance gains.

I’ll be the first to admit that it’s mesmerizing to watch an incredible display of athletic skill being performed and that the symptomotology of the training program in question often seems worth the potential (i.e. beads of sweat pouring off one’s head as proof of the exercises difficulty and subsequent effectiveness).  But as Fitness Professionals and Youth Fitness Specialists who have stood up, raised their hands and declared themselves worthy of the task of caring for a population in such desperate need of a clarion voice, it’s disconcerting to know that we fall prey to this circus show time-and-time again.

In the ‘Concept vs Cool’ argument, I want nothing more than for you to use common sense when determining value and worth of a training program or exercise:

• It looks cool, but what’s the concept behind the suggested benefit?

• Although I’ve never considered science the linchpin of anything in fitness, are there any research conclusions that can back the claims?

• One exercise or sample program does NOT a training system make… Where does this fit in?  Can it work with my young athlete’s life and honor what they need from a growth, development, long-term and tertiary life considerations?

• Does the risk-reward equation produce a sum that’s favorable?

Recipe vs. Chef

I mentioned the reality of some certifications or products being as heavily weighted as 80% sample-based programs.  I want to examine that notion a little farther.

I’m the biggest fan in the world of ‘Done-For-You.’  I like time-saving.  I enjoy experts who really know there stuff giving me a glimpse into their brains and how they do things from a practical standpoint.

But I stop at the water’s edge every time… Sample programs are nothing more than a ‘glimpse’ into how they would do things WITHIN THE SITUATIONS THAT ARE UNIQUE TO THEM.  Without question, there are universal realities that can be applied to all young athletes irrespective of situational factors, but there is also a sensibility in programming that suggests individuality holds the key for optimum success.

What are the training ages of the young athletes the sample-program wielding expert has just given you?  How do they differ from the kids you train?

What precursor and preparatory elements were put in place from a technical perspective prior to the expert using these specific training programs?

What are the psychological differences and weight-room conduct variances between a 16 year old at Beverly Hills High versus a 16 year old at Compton Tech?  How do young athletes who attend historically championship high schools differ from kids whose high schools have never even made the playoffs?

Do the socio-economic factors relating to a particular high school demographic cause more or less stress to the young athletes in question than a high school who sits on the other end of the demographic spectrum?  Does this factor affect nutrition, sleep patterns or other forms of regeneration?

How many young athletes does the expert have to work with at one time?  How large is the space they’re working within?  Are the equipment options the same as they are for you?

Thus, the need for our industry to understand the concept much more than the practicality of how it’s applied.

Concept appreciation suggests that you get the ‘what’ and the ‘why,’ and are therefore fluent in figuring out the ‘how’ as it relates to your specific situations.

Athletes vs. Non-Athletes

This topic deviates away from the fitness industry at large and speaks more to the issues related to youth fitness, but it carries a very similar tone as the ‘Concept vs Cool’ and ‘Recipe vs Chef’ arguments.

A 10 year old soccer player needs nothing different in terms of training than a 10 year old basketball player.  Moreover, an 8 year old superstar baseball player should have a training system that has a remarkable resemblance to the one an 8 year old, non-athletic, overweight child should be following.

And thus the linchpin of the entire ‘concept’ contention – training programs of any merit follow the inherent and natural, organic features of the organism itself.  An 8 year old soccer player and an 8 year old overweight child have one discernible quality in common; their age.

Now, chronological age is by no means the only or even best way of determining the training stimulus needs for anyone, but it does provide a general backdrop of necessity; especially from a developmental perspective.

All aspects of coordination (balance, kinesthetic differentiation, rhythm, spatial awareness, movement adequacy) are most optimally developed when the human organism is very plastic and pre-peak height velocity.  Although the progressions or regressions of specific exercises may vary, these characteristics must be present in any training program written for young people.

Here are some key questions to ask yourself:

• Is my training program more specific to the sport or the relative needs of the young athlete based on age?
• Am I being varied and multi-lateral in my approach to movement, or concentrating on reflecting the innate patterns of positional play?
• Am I programming for the things this young athlete DOESN’T experience or get exposure to in the sport they play?
• Do I know for sure if this 8 year old overweight child will not grow up to be a star quarterback?  If the answer is ‘no’ (which it is) then should my training system be more regulatory in terms of human potential and less concerned with the symptoms associated with the young person’s current lifestyle?

Cool vs Concept

Recipe vs Chef

Athletes vs Non-Athletes

Three things I want you to consider very closely….

Brian Grasso has trained more than 15,000 young athletes worldwide over the past decade.  He is the Founder and CEO of the International Youth Conditioning Association – the only youth-based certification organization in the entire industry.  For more information, visit www.IYCA.org.

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Total Football Training – I just got an advanced copy of San Francisco 49ers strength coach Duane Carlisle’s new product, and read it over this past weekend.  There’s some really good stuff in there – definitely a good fit for the football players reading this blog. It includes an eight-week off-season training program where all the drills are demonstrated on the accompanying DVDs.

Inverted Row Ignorance – Here’s one from the archived that reminds us once again just how often this exercise is absolutely butchered.

The Right Way to Stretch the Pecs – Here’s a T-Muscle article that gives you some practical suggestions on loosening up these chronically tight muscles without throwing your shoulders under the bus.

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Bodybuilding routines are only as effective as the adherence of the practitioner to three important characteristics: a solid weight training program, a balanced diet and quality rest. There are many who are overzealous in working out but without the proper rest and diet, your training won’t be as successful as it should be.

Let’s begin with the workout regimen. All workout sessions must always start and end with proper warm-up and stretching. This will prepare your body for the upcoming physical stress it is about to experience for the next hour. Initially, you will use lower weights but as you gain momentum in the next few sessions, aim to raise the weight load you are using. Change up the exercises every few weeks so your progress will keep pushing itself to grow in strength and size.

Go to the gym two to four times a week only. An average of one and a half hours is the maximum workout session you will need, provided you divide your training properly. These split workouts give you the opportunity to make most out of your training by targeting each muscle group with more intensity. An example of such a workout is to train your back and arms on Monday, your chest and abs on Wednesday and your legs on Saturday. If you are building muscle mass, keep cardiovascular workout to a minimum.

Because you are only training around three times a week, use the other days to focus on getting quality rest. Extreme physical activities put little tears on your muscle tissues. Rest, particularly deep sleep serves to repair these tissues, hence the stronger and bigger muscles. Look at the bulky trainers who take a sabbatical from training, they come back bigger than ever. Sure they aren’t as rock-hard as they were but at the start of your training, what you need is weight gain so you have something to work with when you work out. Rest well-it is the most stress free way to build muscle fast.

Having the right diet is the next great step on your journey to a massive and structurally sound physique. Again, remember that you need to put on as much weight as you can you so it can be converted to pure muscle mass in training. Make sure you get your calories from lean meat and other healthy sources of protein and carbohydrates. You can also take supplements and protein shakes that will help fill in the required nutrients in your diet while fueling your body to perform well.

Find a program that is best suited for your body type and level of tolerance. Study the drills and exercises you will be doing. Eat the right food and get plenty of good sleep–these are the things that make for effective bodybuilding routines. Follow these and you might need an agent to keep Hollywood action movie casters at bay.

Emmanuel Palmer can give you excellent strategies on how to build muscle fast. Get a great body now with the right Bodybuilding Routines.

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1. Start by visualizing yourself inside the gym and thinking about those times wherein you have to give up junk foods just so you can take the proper foods for gaining muscle. Do you want what you are seeing? Visualizing yourself first is the method among the ways to build muscle fast.

2. Think that when you commit yourself to the method, you may prevent yourself from eating fries and softdrinks. Rather than banqueting on these foods, you must make it a point to consume about one gram of protein in each pound of bodyweight you have. However , don’t be lost in the long process of calorie and nutrient counting because this is a major recipe for boredom.What can be done is to consume a balanced meal that’s packed with protein 3 hours after you wake up during mornings.

3. When working out, prevent yourself from coaching the entire body in a single workout. What can be done instead is to split workout to 2 whereby you’ll perform the higher body workout in the first day and shift to lower body on the 2nd as you ensure that there’s an increased power occuring. On the 3rd day, don’t trouble to indulge into workout because this is your rest day. Then begin the cycle again on the fourth and succeeding days.

4. Rest is one critical factor among the ways to build muscle fast. Raw folk would sometimes omit rest days from the cycle because they suspect that it’ll just lengthen the days they must weight till they can build muscles which is not right. Rest in truth can fasten your journey to reaching the built you would like.

5. Do not forget the golden rule of drinking enough water. By doing this, you can keep yourself hydrated hence every sweat you lose during workouts can be brought back to your body by making sure that you drink enough water. Plus, you will get the added benefit of getting that glow in your face once you are hydrated so you do not end up just following the ways to build muscle fast but you can completely improve your appearance.

Lowest prices ever on ways to build muscle fast, grab yours now while they last at Best Muscle Building Program. Better hurry because supplies are limited.

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What is the first thing that comes into your mind when you thinking about losing weight? Most people will probably answer “to go on a diet”.

However, this is not a good way to shed the pounds. When you just cut your calories and hope to burn the rest it will end up backfiring. You want to burn that stored fat instead of everything you consume. If you look like you lost weight within the first few days, it’s possible that this is only because you are losing water.

Please don’t torture yourself like that at all. Just cut down on some of the things you know aren’t good for the body like; sodas, tidbits, twinkies, etc.

You simply need to find the right things for your body. Sometimes individuals won’t lose weight just by taking this route, but they will definitely feel better knowing they have a healthier body.

The other course of action that is obvious would be exercising. Heck, just getting more active throughout the week could make a great the difference in your weight loss program. While this may be true you still have to work hard at it or you will be disappointed when it’s all said and done. Going for a walk or playing a sport can be all you need. We highly recommend something like swimming.

Swimming is one of those exercises that will work the whole body. Granted, you’re not going to sweat as much as someone in the gym, but you will definitely tone up and see results if you continue this route. If you have more questions about it you can head to the local gym instructors and ask them about the best way to lose weight for you.

Another course of action we recommend is doing an online search for “Weight Lose Calculator,” which will help calculate the number of calories you have to lose per day. This way you can reach that desired weight.

In the end, working on losing weight is a never ending goal. Once you reach your desired level you may not have to lose anymore, but you will have to take all the necessary steps to keep it off. If you end up becoming underweight it won’t be good for your body either. All you have to do is stick with your diet plan and stay active so you can enjoy the weight you desire.

Tired of wasting your money in diets that doesn’t work? We have for you a lot of articles and reviews of personalized diet plans to lose weight permanently. You can also watch my videos about healthy diet plans to lose weight quickly.

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You can increase your metabolism by eating better. Forget about fast food restaurants, burgers, soft drinks, sugar, and everything else that can pack on the weight. These are all high in fat and contain several calories. Unfortunately your body can’t burn them all.

A good way to counteract this is by eating 5 to 6 small meals throughout the day. This alone can help you maintain its energy. Plus, you will see that your calories will diminish. When you eat smaller meals the body wants to burn more fat, and eventually it will target that excess body fat and use it as fuel for your daily activities.

A few of the activities we recommend trying is resistance training, interval training, and exercising to target multiple joints. All of these have been known to burn fat and increase your metabolism. When this occurs the body forces itself to replenish your muscles and nourish them properly. It will also continue to burn fat even after you have finished exercising for the day.

Training with weights is another option. No matter which one of these you choose they call all increase the metabolism. Your body will then be able to work on fixing the muscles that have been active throughout the day. In the end there is nothing like burning fat when you’re not active.

Keeping a grip on your stress is important as well. When you’re able to control your stress you can keep fat from developing on the body. Your body releases a hormone called Cortisol, which is what stores the fat in the stomach. The reason for this is it wants to use this fat as energy when it’s time. What it comes down to is if you control your stress it can play a major role in your fat loss diet plan. Some of the ways to do this is by deep breathing, meditation, yoga, and even tai chi.

Then again, it all reverts back to being organized. If you can stick to your fat loss diet plan and use a guide to keep you motivated, the results are endless. Just by constructing a plan you will be able to increase your chances of losing weight and keeping it off. Plus you will figure out what works, what doesn’t, and what changes need to be made. This way you can stay on top of the game.

When you plan your exercise program to get the fat loss you desire, it’s all about increasing your metabolism. You can do this in 3 easy steps; monitoring your diet, having a regular exercise schedule, and decreasing those stress levels. If you can do this then you will definitely be on your way to getting the body you deserve.

Sick and tired of fad diets that doesn’t work? We have for you a lot of articles and reviews of the best diet plans to lose weight permanently. You can also watch my videos about healthy diet plans to lose weight quickly.

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