This temporary paradigm shift got me to thinking that it’d be a good idea to bring in the LHM creators, Mike Westerdal and Elliott Hulse, in for an interview to talk about whether this kind of cross-training is necessary in a strength and conditioning program.  Here goes…

EC: Whenever you see people who are successful across multiple disciplines, you look for commonalities in the way that they prepare themselves.  Mike, you’ve done well for yourself in powerlifting, and Elliott, you’re an accomplished strongman competitor.  What do you believe to be the most important factors governing one’s success in strength sports?  I figured that before we talk about what might need to be changed from time-to-time, we ought to talk about what should always stay the same.

EH: In my experience there are only a handful of tired and true principles that govern success and achievement in all areas of life.  Whether you are a strength athlete or a stay-at-home-mom, the same principles apply.  Like Ralph Waldo Emerson once said, “methods are many, but principles are few.” So, instead of spouting off some of my training methods here, I will share three foundation principles that I tend to value and refer to most when taking aim towards any particular goal – strength or otherwise.

The first is CLARITY.  It is paramount that we know exactly what effect we would like our actions to produce.  You cannot hit a target that you can’t see.

The next is COMMITMENT.  Most people have a vague and fuzzy idea of what they want, but even worse is that most think of these things as “nice-to-haves,” as opposed to “I-WILL-haves.”  The difference between someone who is “trying” to win because it would be nice and the person who DOES win is commitment.  Winners commit 100% to reaching their goal.  They never have a backdoor to escape and never take “no” for an answer.

The third principle governing one’s success is DISCIPLINE!  I once heard that discipline is, “doing what you have to do, whether you feel like it or not.”  I like to think of myself as a robot.  Once I set my mind on a particular target, I must then put fickle emotion aside and continue to do everyday what I set out to do from the get-go…whether I “feel like it or not.”

MW:  Elliott is a tough act to follow when it comes to success.  A lot of people – myself included – like listening to him not only because of his strength and conditioning knowledge but also because of his general leadership when it comes to personal development in other areas of life as well.

Eric, this a great question.  I’ve actually had the privilege of interviewing hundreds of different athletes for a book I published at Critical Bench.  It included in MMA fighter, powerliftes, strongman competitors, bodybuilders, pro athletes and industry experts.  I’ve thought a lot about this and really tried to figure out the common denominators when it comes to excelling in sports.

It almost never has to do with an exact training method or style.  Guys get huge with heavy lifting and guys get huge with volume training.  Powerlifters have attained world class status having trained with  Westside as with Sheiko training.  What it really comes down to is a few other factors that I’ll list below:

-You have to surround yourself with other successful people: people that are already in a place where you want to go.  If you hang around with a bunch of lazy deadbeats you’re going to get dragged down with them.  Instead, find people that are the best at what they do and try to make them a part of your life.

-To take this a step further you have to visualize yourself or imagine yourself becoming what you want before it’s ever happened.  If you don’t already think you can bench press 600 pounds there’s no way that will ever manifest itself in real life until you brain can accept it as reality.

Now you may think this is hocus pocus talk, but when they asked Joe Montana what it felt like to win the Super Bowl.  He said it felt like the other 300 times I won it.  The reporter said, “300 times?”  “That’s right” Montana replied, “I’ve been winning the Super Bowl in my backyard since I was 12-years old.”

-The next thing I see from a lot of successful strength athletes is sacrifice.  Many things in life are possible, but you have to decide if what it takes to reach that goal is worth the sacrifice.  The energy you exert on a certain sport may affect your energy levels for other areas of your life.  During a heavy powerlifting cycle, I’m toast even when I’m not training.  I find myself resting a lot more.  So you have to ask yourself.  What exactly do you want and are you willing to do what it takes to achieve the goal?  So guys who get to the very top level often sacrifice things like certain social events, for example.

-My cousin is a successful business owner and recently gave me a valuable lesson that I believe can be applied not only to business, but also to strength sports.  He told me to just keep showing up.  It sounds pretty simple but most people don’t have the consistency to just keep showing up and stick with something until the end.  Lots of small steps over a long period of time add up. Unfortunately, it’s very rare that you’ll find a secret shortcut or magic bullet.  Just keep showing up and over time you’ll get better.

-My last point is similar to my first point.  I mentioned surrounding yourself with successful people.  You also need to eliminate negativity from your life and your training.  If people are complaining about bad luck, aches, pains, circumstances and a host of other problems, you can’t let that stuff get into your head.  I swear these things happen to these people because that’s what they think about and talk about all the time.  Why not spend your time with people who are focused on where they are going and what they want?

EC:  Great points – and definitely a lot of stuff that I’ve seen in my successful clients and training partners, too. Back to the subject at-hand, though: “cross-training” within a strength training program.  How often do you guys intentionally deviate from your “normal” programming – whether it’s to shake things up for specific physiological reasons or just to get a little mental break?

MW:  As a competitive powerlifter I trained the same way for several years straight.  This is not the fault of the sport, but I was doing the same kind of training for too long.  I believe that the lack of conditioning and doing the same strength exercises for too long eventually led to me gaining some unnecessary weight and even contributed to a lower back and shoulder injury.

Now, I love powerlifting and if your only goal is one-rep max strength, it’s the way to go. I wanted to drop a weight class, heal up some injuries, and get some of my athleticism back, though, so it felt good to try a more hybrid program.  If you compete in any specific sport you need to train for that sport.  However, at this stage of my life I have multiple goals and feel that training for them at the same time is working since I’m not trying to be the absolute best at any skill set.  I do want to compete again and when I do I’ll have to cut back on the conditioning and hypertrophy work and focus more on nervous system training again.  For now, though, I’m really enjoying the feeling of being more well rounded and athletic.

EH: As a professional strongman I had followed a pretty similar program of power-building mixed with strongman implements for about 3 years straight, never “mixing it up.”  This not only led to weaknesses in some areas of overall health and performance, but also created the muscular imbalances that caused me to tear my biceps tendon last spring.

Now, I am committed to working towards multiple performance goals within 12-24 month periods so as to avoid the lopsidedness that caused my injury.  For example, I have gone from competing as a pro strongman to running a 10 mile “psycho race” called the Tough Mudder this spring.  Next, I am going to qualify for the Crossfit games before building my lifts back up to compete in a raw power lifting meet in the winter.

This may sound crazy to most people, but I’m going to give it a try. It doesn’t mean that my new approach is the right one for everyone, but I’d like to see if it is possible to excel in multiple fitness qualities at once.  And I do recognize balance as a foundational principle as well.

EC: How long do these “cross-training” periods typically last?

EH: If you mean “periods” as in using hybrid training for only a portion of time during the year, then I would say “forever” – unless you are a professional athlete or bodybuilder who needs to excel in one fitness quality over another in order to compete in your sport.

If building a leaner, more functional and athletic physique is your goal, then I invite you to use this type of training all the time.  The beauty of hybrid training is that you can adjust your parameters in order to emphasize one quality over another. For example, if building muscle mass is your goal, then you would continue to use more strength and hypertrophy work over conditioning – but without totally ignoring the latter.

MW: That would depend on who you’re asking.  If you compete in a sport with a specific skill set like powerlifting this would be more an off-season conditioning program to do for a couple months.  I see a lot of powerlifters train 12 weeks for a meet followed by two weeks completely off.  Of course, there are deload weeks in the meet cycle as well.  I’ve seen guys throw together three of these 12-week cycles back-to-back.  After that, they usually know they need a break or their body forces them to slow down.  Adding in some cross training workouts or hybrid training could be beneficial at this time for a couple months.

Now if you don’t compete in a specialized sport I truly believe you can train “Hybrid Style” all year long.  You’ll feel good, look good and have great conditioning.  If you decide to compete in any one area of fitness you’ll need to focus more on that area, though, to be competitive.

EC: How about when you return to your “conventional” programming?  What kind of favorable adaptations (or unfavorable de-adaptations) have you seen?

MW: The biggest advantage I can see when returning to powerlifting would be injury prevention.  With the different programming, I get a chance to work on any imbalances and heal up any nagging injuries.  The health benefits are there too.  The reduction in body fat and the cardiovascular conditioning helps me perform better on dynamic training days.

The down side is that my one-rep max strength takes a bit of a hit and I have to get the nervous system re-adjusted to doing really heavy weights.  I am really glad that Lean Hybrid Muscle has powerbuilding days so that I can maintain some strength.

In my case, coming from a powerlifting style of training, strength was down a bit.  However, for someone that has never trained with triples, doubles. or singles they could absolutely increase strength while following this program.

EH: The fact is that if you are working toward excellence in one particular fitness quality and you incorporate too much training from a contradictory quality, your performance will suffer.  I make no claims otherwise and my experience tells me it’s true.

So, the leaner more conditioned Elliott Hulse no longer has the strength to log press 365 lbs over head, I can no longer front squat 455 lbs.  So, strength has been lost.

However, things are far more balanced, where now I can only front squat about 365, I can also run a mile under seven minutes and I don’t bend over panting for air after climbing a flight of stairs, like the bigger, stronger version of me did. Ha!

EC: Not a bad tradeoff at all! Thanks so much for your time, fellas.

For more information on Mike and Elliott’s strength and conditioning programs, check out Lean Hybrid Muscle – which is available at a big discount through tonight (Friday, February 11) at midnight.

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There are as many different reasons for getting involved as there are bodybuilders. Some would like compete on the professional level. Some would to simply lose a few pounds and bulk up. Others would like to attract members of the opposite sex, or simply enjoy the massive boost in self esteem that inevitably follows bodybuilding habit.

No matter what your own personal reasons. are, I’d like to give you a couple good ideas on how to get started. Once you’ve got a decent plan laid, your success will become much more automatic, and you’ll get all the benefits that you want much more quickly.

First and foremost, you’ll need to create a specific, measurable goal. This means something that you can see, measure and record. Strength, how much you can press, size, or percentage of body fat are all examples of things you can measure. Pick a time three or six months in the future and choose a specific goal to achieve by that time.

Now you’ve got our target in your sites, it’s time to figure out a way to get there. Just work backwards from your goal, and decide what it will take to get to where you want to go. How much exercise per day, how many grams of protein, how much sleep per night, etc. The cool thing about this is that you can easily adjust, as you measure your progress and extrapolate out to your target.

Once you’ve got a solid goal, and a plan to get there, your success is virtually guaranteed. To help with motivation, continue to visualize all the benefits you’ll get once you reach your goal. All you need to do now is to get started.

If you fancy to find out precisely what you want to do to get gigantic and get strong, come on over to Charles Ishihashi’s bodybuilding tips website now.

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Let’s face it, gravity takes its toll on all of us. Things that ought to stand up start to flop down because the aging process happens. Fortunately, it does not must be this way. Ladies will produce tight ab muscles by doing some straightforward exercises at home. Here are some super simple ideas to get you started on building those rock hard abs:

Try a hula hoop: You would possibly be wondering why I’d recommend using this simple child’s toy in an exercise routine. Well, suppose about how an individual would use a hula hoop. You’re swinging your hips around in an exceedingly circular fashion that means you are hitting virtually all of your necessary ab muscles. This is often a great and fun manner to get a little further ab workout in many times every week while having fun with your kids at the identical time.

Yoga Moves: There are a number of yoga moves that you can use to make defined muscles everywhere your body, but most of them interact your ab muscles too. Doing some of these every day will facilitate your stay on target and give you some variety in your workout at the identical time.

Use an exercise ball while watching television: This is a great manner to get a sensible ab workout while not even knowing it. Even simply sitting on an exercise ball while you are watchingTV along with your family will have interaction your abs and strengthen them. If you have a say some crunches during industrial breaks, you may be well on your way to a bikini body next swimsuit season.

It does not need to be a struggle for girls to get those abs that create different ladies envious, but it will take some forethought. You can’t expect to eat chicken fingers and never exercise however wake up someday wanting like a fitness model. But, with a very little apply here and there, it will become easier and you will be looking great in the top! Consistency is the key, thus build a schedule and stick to it.

Training female abs to do what you need can be a bitdifficult, but it is very possible to develop those tight toned abs within a few weeks to months.

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These exercises are not complicated to perform and they are not strenuous either. Usually, they can be performed with minimal effort using light weights and high repetitions at first prior to moving on to more complicated and challenging workouts. For those curious as to what type of exercises for rotator cuff strength deliver the most effective results, here are a few:

The rotator cuff is the group of muscles around the ball and socket or joint section of the shoulder and arm-where they connect. So all of these exercises will focus on that area. To create a focus there, bend your elbow joint to make an “L” with your arm. Your elbow should create a 90-degree angle. If you rotate your hand to the palm upward position, this will focus on the rotator cuff even more. Adding a light hand weight will develop even more strength in this muscle area. You will want to utilize this position consistently for the exercises described. The number of reps and sets for each exercise will be dependent on what shape you are in currently and will gradually be increased.

Standing External Rotator – The traditional 90 degree rotator exercise is performed in a standing position. Light weights and moderate reps should be performed. For example, a 5lb dumbbell can be rotated upwards for 10 reps. Of course, you can go higher or you can go lower depending upon your strength and conditioning level. However, high reps/heavy weights will certainly not be recommended for those that may be new to rotator cuff exercises.

External Rotator – Seated Position – Have a seat on an exercise bench or other flat surface and keep a nice straight back and good posture. Then perform the very same exercise you just did while standing. This can be a little easier for those who have trouble standing for periods of time. Repeat slowly as tolerated.

Lying Side External Rotator – With this exercise, you will lie down on your side and perform the external rotator lift. By lying down on your side, the angles of the earth’s gravitation pull are changed which may lead to stressing different points of the rotator cuff. This, in turn, develops strength in areas of the shoulder that might otherwise be overlooked.

Knee Support External Rotator – Again, you will be repeating the same basic exercise. However, this time you will be sitting down on the floor with your knee resting on your bent knee. Again, the change in your center of gravity targets new areas of the rotator cuff muscles. And this seated position makes it one of the less difficult exercises of the ones described here.

Tom Nicholson has spent years caring for sufferers of carpal tunnel syndrome. Please click here to learn more regarding someexercises for rotator cuff.

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Once you have researched bodybuilding and feel you understand the elements of fitness over 40, you should also study the success of other men and women bodybuilders your age. Find several people with body types and fitness goals similar to your own and use them as role models. Use them to create your own training schedule and program. Also, note how gradually they began training, including their reps, weights, and cycles.

When bodybuilding beyond 40, you need a longer cycle that will give your body the rest it needs. Because it’s not accustomed to this sudden exercise, your body needs time to recover.

Ideally, you might focus on one muscle group the first day, resting for the following two, target a second muscle group on the fourth day, and rest for another two days. On the seventh day you would exercise the remaining muscle groups before taking another two day rest, and then starting the cycle again. When you become more fit, you can consider shortening your rest to one day.

Never begin with too much weight. It is common for younger people to mistakenly begin too high. This is not because they can start with more weight than you, it is because their bodies can endure and repair damage they cause much faster. Begin at a very low weight, the amount may vary per person. Start low enough so that you can maintain control while you perform proper movements and techniques.

You should begin bodybuilding over 40 by using higher repetitions with your lighter weights. 15 reps are a good place to start. Some experts recommend a periodized style where every other cycle you use slightly more weight but perform fewer reps. It will be up to you to determine when your body can repair and renew fast enough to begin this type of training. Eventually, you will be able to lower the reps and add weight at every cycle.

And you shouldn’t forget to warm up if you don’t want to hurt yourself. Stretch first, and then perform a 5 to 10 minute cardio routine to gt the blood going. This should be followed by an exercise to target the muscle group you’re going to be working with by lifting only half the weight for ten reps. An example would be that someone who wanted to lift 200 pounds should warm up by lifting 100 or less.

If you’ve been injured in the past, remember to protect it. It doesn’t matter if it’s ten or twenty years old, you should still be careful so you don’t re-injure yourself. Talking to your doctor before you begin any exercise regime is a good idea, especially when it concerns those old injuries. He might be able to give you advice on what exercises to avoid, or supply you with a brace.

These are simple tips for anyone interested in bodybuilding over 40. If you have other questions, or you’re worried about hurting yourself, ask for a trainer to help you. A trainer will be able to show you how to get the best out of your body. You can also visit my website if you want to find more tips and workouts. Be careful, and remember that asking for help is a good way to get ready for a stronger workout later, and getting you on the path to fitness the right way.

Obtain the number one natural bodybuilding program, the Muscle Gain Truth No-Fail Method and achieve the best results in some weeks. Visit us if you want to read more Fitness Articles

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With increasing health awareness and the idea of keeping the body in perfect shape gaining momentum, people are increasingly enrolling their names in gyms. However, if you have already managed to get rid off the extra kilos, you should focus your attention on muscle growth to get into a well built shape.

If you are really serious about bodybuilding, you have to join a good gym. Not only will you be able to stay enthused, you will also get the kind of guidance and equipment that is required for bodybuilding. Once you have joined the gym you are required to develop an appropriate gym schedule to make sure that you can extract the most out of your efforts.

The primary thing to do is to get your exercise schedule charted out. A gym instructor can help you set a goal and also guide you with the schedule that you need to follow for achieving your aim. Your workouts must be based on a weekly routine, and should take into account everything from the type of exercises you will do and their routine, and also the amount of weight you will lift for your workouts.

You should first make yourself mentally prepared before you start your daily exercises. You should not be relaxed and lethargic, as that will not only be ineffective but could also be risky. To remain committed to your programme, you need to maintain high levels of alertness and stay in a competitive and spirited mood.

Keep record of your progress after you have initiated yourself into a gym programme. This will enable you to proceed in an organized way and make you feel that you are in control of your programme. Putting down your progress in writing and seeing it on paper will raise your enthusiasm and drive you towards reaching your target.

If you have registered with a good gym that keeps seasoned instructors, then they will teach you all the techniques that are assigned for specific exercises in your programme. But in case you are under the guidance of an inexperienced trainer, you must cross check that the techniques he is teaching you are not unscientific or unsafe by visiting bodybuilding websites or going through a good book on this subject.

Lastly, one should focus on his diet, which forms a crucial feature of any gym programme. The in-house dieticians in your gym can instruct you on your daily intake of the correct type of food and make sure that you take a carbohydrate and protein-rich diet to make up for the nutrient loss during your workouts.

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